Energise

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up PTO2 (No Measure)

200m run or row

10 light plate-floor to overhead

10 Push Ups

10 KB Shoulder Press

10 KB Swings

10 Good Mornings (Dowel)

10 Ring Rows

20 band pull aparts

Skills

Spend 10min on Handstands + drills

Weightlifting

Back Squat (5 x 8 up to 75%)

Metcon

Energise (Time)

1000m Row

followed by

3 Rounds

10 CTB Pullups

12 STOH 60/45

15 Front Squats 60/45