CrossFit Chain Reaction – CrossFit
Warm-up
Skills
HSPU, Handstands, Forward Roll, Skin the Cat
Warm Up 101 (No Measure)
Skip 90sec
Hollow Rocks x 10
Push Ups x 10
Ring Rows x 10
Dowel Dislocates x 10
Plank 1min
Metcon
Growler (Time)
For time:
Thrusters x15 – 50/30
SDHLP x 21 – 50/30
Thrusters x 12
SDLHP x 15
Thrusters x 9
SDLHP x 9
Rx+ 60/45
Warm Up – Tight (No Measure)
Roll Upper back 2 Mins
Roll Hamstrings & Calves 2min
Roll Quads – 2min
Row 400m
Dowel Dislocates x 10
Good Mornings x 10
Push Ups x 10
KB Swings x 10
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