Nicole

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – 0903 (No Measure)

Samson Lunge x 10

Kettle Bell Swings x 10 Light

Dowel Dislocates x 10

Bar Hangs 20sec

Hollow Hold x 2 20sec

Double Crunch x 10

Roll Calves and Hamstrings – 1 min each

Nicole (mod) (AMRAP – Reps)

Rx: 15 min amrap of: 400m run, max consecutive pullups (cannot come off the bar)

Your score is the maximum number of pull ups across all rounds.

SG: 10-15min, Ring Rows, assisted pull ups

Rx+ 20min Amrap Muscle Ups, CTB

Skills

Work 20min on weak skills, kipping, handstands, Olympic lifts etc

Metcon

Posted in wod

rfwbs-sliderfwbs-sliderfwbs-slide

By continuing to use the site, you agree to the use of cookies. more information

The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

Close