CrossFit Chain Reaction – CrossFit
Warm-up
Sat Morning Warm Up 2 (No Measure)
10 KB Swings (light)
10 Press Ups
10 Ring Rows
10 Samson Lunges
10 Dowel Dislocates
10 Double Crunch
10 Air Squats
Metcon
OneYearOn (AMRAP – Reps)
Teams of 2 – spend 3min at each station for max reps 15sec rest to move to next station
1: Air Bike (Cals)
2: Taters 24/16
3: Pull Ups
4: Box Jumps 24/20
5: Burpees
6: Row (Cals)
7: GHD Sit Ups
8: Rope Climbs
Scaled: assisted pull ups, lower box height, reduce weight of KB
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