CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 101 (No Measure)
Skip 90sec
Hollow Rocks x 10
Push Ups x 10
Ring Rows x 10
Dowel Dislocates x 10
Plank 1min
Gymnastics
Pull Up Holds + Negative Ring dip (emom 10min x 3)
odd min – Pull Up hold 3 sec chin above bar 2 sec lower
even min -Negative Ring dip hold 5sec at top lower to dip 2 sec
Weightlifting
Front Squat (7 x 3 e90s @ 85%)
Metcon
Marsha (Time)
3 Rounds for Time
Double Unders x 30
Wall Balls 20/14 x 30
KB Snatch 24/16 x 30
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