Wednesday 10-10-18


Greenville Games 9 is Saturday 10-13 at the gym! There will be no class… come out and support our athletes!

CrossFit Reaction – CrossFit


Warm-up (No Measure)

i. Pec and Shoulder lax ball smash

ii. 2×10

Scap Push Ups

Scap Pull Ups

iii. 2 sets:

:30 Row EZ

:30 Plate Hold overhead


A: Metcon (Weight)

A1 5x8Seated Press

A2 5×3 Weighted Pull-up or Ring Row with pause at top

Rest 20 secs between A1 and A2

Rest 2 minutes between sets

Goal=increase weight by 2.5-5lbs

Score=weight for

B: Metcon (No Measure)

2 Sets as warm-up

500m Row at 75-80%

Rest 2-3 Minutes


C: 1000m Row (Time)

Max Effort 1000m Row

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