CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up 3 (No Measure)
2 Rounds
Run 200m/Row 200m/Airbike 20Cal
Dowel Dislocates x 10
Overhead Squats (dowel) x 10
KB Swings x 10
DB Push Press x 10 each arm
Lat Activation Pull Ups x 10
Conditioning
Push-ups (2:15 min Max Push Ups (Day 9))
Weightlifting
Push Press (5 x 5 work to heavy set)
Metcon
Cluster_Thruster Sequence (5min to find max weight )
1 Cluster + 2 Thrusters
Bar Must not be put down during sequence
Rainhill WOD1+2 (Time)
rest 3min then
Kennedy:
15 T2B
12 x Front Squat (60/35)
15 x Cal Row Male, 12 x Cal Female
Buy Out
60 Sit Ups
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