CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up Mob 1 (No Measure)
Roll Quads 1min each side
Roll Hamstring 1 min each side
Lacrose Ball Calf Smash 1 min each
Inchworm x 3
lunge x 10
Double Crunch x 10
Weightlifting
Back Squat (6 x 4 e90s warm up to heavy then keep weight same)
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats
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