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)
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