Brandon Chapin
WOD

Tuesday 8-7-18

CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. 5 minutes mobilizing shoulders + lats + calves

ii. 200m Run

iii. 3 sets:

– 5 scap retraction

– 5 hollow body swings

– 5 empty bar Thruster

Conditioning

A.: Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

5 Pull-up

7 Thrusters (75/55)

30 Double-unders

Rx+

5 Chest-2-Bar

7 Thrusters (95/65)

30 Double-unders

Rest 7 Minutes

B.: Metcon (AMRAP – Rounds and Reps)

7 Minutes AMRAP

5 TTB

7 Push Press (75/55)

30 Double-unders

Rx+

5 TTB

7 Strict HSPU

30 Double-unders

Rest 7 Minutes

Accessory Work

Metcon (No Measure)

3 sets:

30s on/ 30s off

– Hollow hold

– Superman

Brandon Chapin
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