CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 501 (No Measure)
Run/Row 200m
Dowel Dislocates x 10
Good Mornings x 10
Wall Squats x 10
Ring Rows x 10
Conditioning
21 Day Challenge
Day 13 – 65 Wall Balls
Ensure you squat below parallel and the ball hits target
Time Cap for challenge is 9 min
Weightlifting
Push Jerk (5 x 5 e2m work on timing)
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
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