CrossFit Chain Reaction – CrossFit
Warm-up
Warm Ups Core 101 (No Measure)
Row 400m/Run 400m/Air Bike 2min
Ring Rows x 10
Dowel Dislocates x 10
Tabata Hollow Hold and Plank
Metcon
Filthy Fifty 2 (Time)
35 min Cut Off
For time:
50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 24/16
50 Lunges
50 Knees to elbows
50 Push press, 20/15
50 Back extensions
50 Wall ball shots, 20/14 ball
50 Burpees
50 Double unders
SG+: Singles in place of DUs
SG: 25 of each exercise + singles + reduce box height
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