Headly 2

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Brad (No Measure)

2 Rounds

Row 200m/bike 20Cal

10 Air Squats

10 Push Ups

5 Strict Pull Ups

10 Glute Bridge (weighted if possible)

10 Sit Ups

Weightlifting

Bench Press (5 x 5 to 80% e2m)

Metcon

Headly (No Measure)

Minutes 0:00 – 5:00:

3 Strict HSPU -or- 1 Wall Walk

4 – 8 Ring Dips (try get kipping)

rest 2min

Minutes 5:00 – 10:00:

10 Second Ring Support Hold

5-10 Inverted Ring Row (Feet raised on box)

Rest 2min

Minutes 10:00 – 15:00:

EMOM 5min

4 Strict Pull Ups (CTB if possible)