Brandon Chapin
WOD

Monday 6-4-18

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-15

Warm-up (No Measure)

i. Mobility

2 Minutes Super Couch Stretch (banded)

2 Minutes banded ankle mobility

ii. 3 sets:

10 Banded Steps

10 Banded Squats

100m Row

Strength

Minutes 15-35

Back Squat (4-4-4-4-4-4-4-4)

Sets 1-4 complete at 75-78%

Sets 5-8 complete at 80-82%

Conditioning

Minutes 40-55

Metcon (Time)

For time:

5 Rounds of Cindy

30 Front Squat (135/95)

1K Row
Rx + OHS

Cindy: 5 Pull Ups + 10 Push Ups + 15 Air Squats

Accessory Work

Metcon (No Measure)

20s on/ 10s off

alternating hollow hold and superman for 5 minutes

Brandon Chapin
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