Brandon Chapin
WOD

Tuesday 6-12-18

CrossFit Reaction – CrossFit

Warm-up

Minutes 0-10

Warm-up (No Measure)

i. Pec Smash FOR REAL

ii. Tricep Smash

iii. Move through 3 sets of the following:

5 Scap Push Ups

10 Banded Face Pulls (Purple)

5 Push Ups

10 Kettlebell swings

Strength

Minutes 15-35

Bench Press (3-3-3-3-3-3-3)

Build to a 3-rep max for the day

Conditioning

Minutes 45-55

Row/KB/burpee/KB/Row Tester (Time)

Row 250m

15 KB Swings (70/55)

25 Burpees

15 KB Swings (70/55)

Row 250m
Goal= sub 5:30 for guys 6:30 for women

**Lots of warming up this is fast and hard.

Accessory Work

Minutes 55-65

Metcon (No Measure)

3×20 Banded push-downs or

3×20 DB tri ext

Brandon Chapin
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