Growler

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

Posted in wod

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