CrossFit Chain Reaction – Open Gym
Warm-up
Warm-up (No Measure)
Junk Yard Dog Warm Up
or
10 Ring Rows
10 Light Kettle Bell Swings
10 Push Ups
10 Lunges
10 Dowel Dislocates
10 Sit Ups
Skills
Rope Climb
Technique and practice
Pull-ups (5 x 5)
Use bands if required
Metcon
Metcon (AMRAP – Rounds)
AMRAP 15min
Row 400m
6 Pull Ups
10 Wall Balls
10 Sit Ups
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