Brandon Chapin
WOD

Monday 5-14-18

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-10

Warm-up (No Measure)

i. 2 Minutes Couch Stretch (L/R)

ii. 2 Minutes Ankle Mobility

iii. 1 Minute for reps: Squat + Lunge + Twist

iV. 200m Run

Weightlifting

Minutes 15-30

Back Squat (5-5-5-5-3-2-1)

E2MOM 14:00

Back Squat. Building to challenging single (NOT 1RM) for the day.

Conditioning

Minutes 35-55

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

800m Run

150 DU’s

100 Air Squats

150 DU’s

50 Kcal Row

Accessory Work

OYO

Metcon (No Measure)

3 Sets:

:20 Hollow Hold

:30 Side Plank each side

:60 Plank

Rest 1 min between sets

Brandon Chapin
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