Nicole

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up- Shldr-legs (No Measure)

Light DB Press x 10

Ring Rows x 10

Dowel Dislocates x 10

Samson Lunge x 10

OH Squats x 10

Skills

Handstands, HS Walks, Muscle Ups, Kipping

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
scale: 15min AMRAP