Gibbons

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 8 (No Measure)

row/run 200m

Dowels dislocates x 10

Good Mornings x 10

Samson Lunge x 10

Push Ups x 10

Ring Row x 10

Double Crunch x 10

Seated Forward Fold – 2min

Skills

Kipping, HSPUs 10min

Weightlifting

Deadlift (5 x 5 e2m 75 to 80%)

Metcon

Gibbons (Time)

5 Rounds for Time

12 V-Ups

9 Burpees

6 Ring Dips

Rx+ Subsitute 3 Ring Muscle Ups for Ring Dips