LiftandShift

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Row 200m

2 rounds

10 Wall Squats

10 Push Ups

5 Pull Ups/Ring Row

Walk Outs x 3

Dowel Dislocates x 15

Sit Ups x 10

Weightlifting

Bench Press (5 x 5 e2m @ 80%)

Gymnastics

Metcon

Pull-ups (5 x 5 e2m )

c2b if possible

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
go ghd to increase intensity