CrossFit Chain Reaction – CrossFit
Warm-up
Sat Morning Warm Up 2 (No Measure)
10 KB Swings (light)
10 Press Ups
10 Ring Rows
10 Samson Lunges
10 Dowel Dislocates
10 Double Crunch
10 Air Squats
Metcon
Metcon (AMRAP – Reps)
Teams of 2, 1 works 1 rests
Weighted Relay:
Choose different object to carry for each run ie: weight plate, kettlebell, med ball
Women: 7kg – 10Kg
Men: 10kg – 15Kg
Cut Off 30min
Taters x 80 24/16
400m Weighted Relay
(200m each team member)
Burpee Box Overs x 80 24/20
400m Weighted Relay
Pull Ups x 80
400m Weighted Relay
HSPU x 20
Rope Climbs x 4
Scale:
5 HSPU = 2 Wall Walks
Taters = Goblet Squats
Taters – Scale Weight
Assisted Pull Ups
Recent Comments