On Ramp 2 – 2017

CrossFit Chain Reaction – On Ramp B

Warm-up

Warm Up 8 (No Measure)

Run/row 400m/ Airbike 20cals

Dowels dislocates x 10

Banded Lateral Walks x 10 each to left and right

Air Squats x 10

Push Ups x 10

Ring Row x 10

Sit Ups x 10

Skills

Review Squat

Deadlift

Strict Press

Push Press

Front Squat

Metcon

Metcon (Time)

3 Rounds

Row 400m

Pull Ups x 8

Wall Balls x 10

Sit Ups x 10