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
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