Reeves

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

21 Day Challenge

Day 1 – 5 Wall Balls

Ensure you squat below parallel and the ball hits target

Time Cap for challenge is 9 min

Weightlifting

Shoulder Press (5 x 6 e2m work to 80%)

Metcon

Reeves (AMRAP – Reps)

Complete as many reps as possible in 6 minutes of:

20-calorie Row

30 Wall-balls 20/14lb. ball

20 Toes-to-bars

30 Box jumps, 24/20 inch box

20 Sumo deadlift high pulls, 24/16. kettlebell

30 Burpees

20 KB Swings 24/16

Rest 2 mins

Complete as many reps as

possible in 6 minutes of:

20-calorie Row

30 Wall-balls 20/14lb. ball

20 Toes-to-bars

30 Box jumps, 24/20 inch box

20 Sumo deadlift high pulls, 24/16. kettlebell

30 Burpees

20 KB Swings 24/16

Posted in wod

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