Brandon Chapin
WOD

Monday 5-7-18

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-10

Warm-up (No Measure)

i. 5 Minutes Banded Shoulder Mobility

ii. Row 2 Minutes

Skill

Miinutes 15-35

Metcon (No Measure)

3 Sets NOT for time of:

6, 8, 10 Ring Dips (Strict or weighted if possible)

6, 8, 10 Kipping HSPU (Deficit if possible)

10, 12, 14 Ring Push-ups

-rest as needed between sets

Conditioning

Minutes 40-55

Metcon (AMRAP – Reps)

12 MInute AMRAP:

5-10-15-20-25…

Wall Ball (20/14)

Calorie Row

Toes to Bar
Rx + 30/20 Wall Ball

Accessory Work

Metcon (Weight)

3 sets

8 Front Rack Step Ups (8 each leg)

Rest 1-2 minute between sets

Brandon Chapin
Related Post
Comments

Leave a Reply

Your email address will not be published. Required fields are marked *