CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 7 (No Measure)
200m Run/Row
2 Rounds
Walkouts x 3
Samson Lunge x 6
Dowel Dislocates x 10
KB Swings (light) x 10
Double Crunch x 10
Conditioning
21 Day Challenge
Day 5 – 25 Wall Balls
Ensure you squat below parallel and the ball hits target
Time Cap for challenge is 9 min
Skills
Spend 15min on Kipping and Musce Ups
Metcon
Junior (Time)
AMRAP 12min
Dus x 40
3 Ring Muscle Ups
Front Rack Barbell 50/35 x 10
Scale – Singles and 6 Ring Dips
Buy Out 50 Situps
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