TriBlend

CrossFit Chain Reaction – CrossFit

Warm-up

Warm Up 103 (No Measure)

Row 200m/Airbike 20Cal/Run 200m

2 Rounds

Dowel Dislocates x 10

Lat Activation Pull Ups x 10

Push Ups x 10

Lunge x 10

Double crunch x 10

Roll Quads 2min

Skills

HSPUs and Kipping 10min

Weightlifting

Shoulder Press (5 x 5 e2m to 85%)

Metcon

TriBlend (Time)

4 Rounds

50 DU’s

20 KB Swings 24/16

15 Push Ups

10 Pull Ups