Brandon Chapin
WOD

Tuesday 5-15-18

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-12

Warm-up (No Measure)

i. Banded Front Rack + Lat Stretch

ii. 2 Sets:

10 Wall Angels

10 Ring Rows

10 Lunge Steps

Weightlifting

Minutes 15-30

Push Jerk (2-2-2-2-2-2-2)

15 Minutes to build to challenging double Push Jerk

Conditioning

Minutes 35-50

Metcon (AMRAP – Reps)

AMRAP 10:00

2-4-6-8-10…

S2OH (135/95)

4-8-12-16-20…

Lunges (same weight)
Rx+ 155/115

Accessory Work

Metcon (No Measure)

Warm Down:

– KB Shoulder re-set

– 2 minutes Pigeon (L/R)

– Practice Bridge holds

Brandon Chapin
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