Brandon Chapin
WOD

Monday 9-10-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

I. Front rack Mobility

ii. Hip distraction & Banded hamstring Flossing

iii. 3 sets:

30s Row

5 front squat + 5 Back squat (concentrate on positioning of torso, start adding weight across)

Strength

Front Squat + Back Squat (9-9-9-9-9-9)

6 Sets:

3 Front Squats + 6 Back Squats

@ 85% or 5-10lbs up from last week.

Rest 3 Minutes between sets

Conditioning

Metcon (Time)

10:00 AMRAP at moderate effort:

500/400m Row

20 Empty bar thrusters

5 strict pull ups (C2B or muscle up if you see fit)
This is MODERATE effort. Use this as a time to work on your breathing technique and movement pattern

Brandon Chapin
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