CrossFit Reaction – CrossFit

Warm-up

Warm-up (No Measure)

i. lax ball Gracilis and Hammy Smash

ii. 2 min Run/Bike/Row

ii. 3 Sets:

10 Lunge + Twist

10 Glute Bridge

10 Hollow Body Swings

Strength

Metcon (No Measure)

A1. 3×10 Bulgarian Split Squat

A2. 3×10 Box Step-up

Rest 20 secs between A1 and A2

Rest 2 minutes between sets

L+R=1

Conditioning

Metcon (AMRAP – Rounds and Reps)

15 minutes AMRAP:

10/8 Kcal Bike or 15/12 Kcal Row

10 TTB

10 Double KB Front Squats (55/35)
Make note of which machine you use.