CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Mob2 (No Measure)
400m Run/Row
Samson Lunge x 10
Kettle Bell Swings x 10 Light
Dowel Dislocates x 10
Push Ups x 10
Hollow Rock x 10
Double Crunch x 10
Roll Upper Back – 2 min
Weightlifting
Back Squat (5 x 5 e2m to Heavy)
Metcon
Shady (Time)
Shoulder Press 50/35
10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Rx+ 60/45 + Strict Pull Ups
SG: scale Shoulder Press, assisted pull ups
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