CrossFit Chain Reaction – CrossFit
Warm-up
Sat Morning Warm Up 2 (No Measure)
10 KB Swings (light)
10 Press Ups
10 Ring Rows
10 Samson Lunges
10 Dowel Dislocates
10 Double Crunch
10 Air Squats
2 Rounds
Weightlifting
Bench Press (5 x 3 – E2M )
start with Max weight used for 5 x 5 and increase each set
Metcon
Metcon (AMRAP – Reps)
Tabata – Monday
3 rounds – Tabata
Thruster – 40/30
GHD Sit Ups
Power Snatch 40/30
CTB Pull Ups
KB Swings 24/16
Wall Balls
Burpee box overs 24/20
OH Squats – 40/30
Scalings:
Chin Over Pull Ups
Scale Weight for snatch, thruster, KB
Rx+ Change CTB for Bar Muscle Ups, OH Squats 50Kg
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