Picacho

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up – Tight (No Measure)

Roll Upper back 2 Mins

Roll Hamstrings & Calves 2min

Roll Quads – 2min

Row 400m

Dowel Dislocates x 10

Good Mornings x 10

Push Ups x 10

KB Swings x 10

Weightlifting

Back Squat (5x5x5x3x3x3 e2m work to 85%)

Metcon

Picacho (Time)

27-21-15-9

Power Cleans 50/35

Wall Balls 20/14

Sit-Ups

Rx+ GHD SitUps 60Kg Cleans