CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. Front Rack Mobility

ii. Squat Mobility/ Ankle Test

ii. 2 Sets:

30s Bike

3 Muscle Cleans + 3 Front Squat

Conditioning

B.: Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

10 Kcal Bike

10 Thrusters (95/65)

REST 6 Minutes

Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

10 Kcal Bike

10 Power Cleans (135/95)

Rest 6 Minutes

Metcon (AMRAP – Rounds and Reps)

6 Minutes AMRAP

10 Kcal Bike

10 Bar Facing Burpees

Metcon (AMRAP – Rounds and Reps)

10 Minutes Cool down

Bike/Walk/Run

Accessory Work

Metcon (No Measure)

3 Sets:

10 McKenzie Press-Ups

10 Bird-Dogs

1 Minute weighted Plank