Brandon Chapin
WOD

Monday 7-9-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Pec smash + tricep smash

ii. 2 sets:

– 5 scap push up

– 5 wall angels

iii. 2 sets:

– 10 squat + lunge

– 5 Burpee no jump

Strength

A1: Bench Press (5-5-5-5-5)

Build to a heavy set of 5

A2: Bent Over Row (5-5-5-5-5)

Tempo 2222

Rest 20 seconds between A1 and A2

2 Minutes between sets

Conditioning

B.: Metcon (No Measure)

10 Minute EMOM

5 Push Press (95/65) + 10 Wallball

(Same minute)

Rx+ Strict HSPU *add deficit from last week if you see fit

Accessory Work

Metcon (No Measure)

3-5 sets:

5 Strict Pull Ups, alternate grip

10 Ab wheel

Brandon Chapin
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