CrossFit Chain Reaction – CrossFit
Warm-up
Warm Up – Spindle (No Measure)
400m Run
3 Inch worms
10 Samson Lunge
10 Dowel Dislocates
10 Push Ups
10 Sit Ups
10 KB Swings Light
Metcon
Spindle (AMRAP – Reps)
In Teams of 2 pend 3min at each station
1: Air Bike
2:Rower
3: KB Swings 24/16
4: Wall Balls 20/14
5: Sled Push 50m each 5m=1 rep
6: 50m Sprints 50m = 1rep
7:Shoot Throughs
8: Push ups
9: Pull Ups
10: GHD SUs
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