CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up Tense (No Measure)
Run – 400m
Dowel Dislocates x 15
3 Rounds
Strict Cindy
5 Strict Pull Ups/ring rows
10 Push Ups
15 Squats
plank – 130 sec
Metcon
Framed (Time)
Teams of 2 for time 1 work 1 rest
400m Run Each
Pull Ups x 100
100m Sprint x 10
KB Thruster 24/16 or DB Thruster 50/35 x 80
Run 400m each (200m with Med Ball 20/14)
Weighted Sit Ups 15/10 x 100 partner must plank for reps to count
KB Swings 24/16 x 100
Wall Walks x 20
Run 400m each
Rope Climb x 4 (2each) or 2 Half Height Pegboard Ascents each
Recent Comments