Jameson

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up _PS1 (No Measure)

Jumping Jacks x 20

20 Air Squats

10 Push Ups

10 KB Swings

20 Situps

Skills

Kipping, Muscle Ups & Rope Climbs – 20min

Metcon

Jameson (No Measure)

Minutes 0:00 – 5:00:

2 Wall Walk (with 10sec Hold)ensure chest is close or touching wall

3 Pausing Strict Pull-Ups (pause for 2s with chin over bar)

Minutes 5:00 – 10:00:

6 Pistol Squats

5-10 Inverted Ring Row (1 second pause)