- Trigger/Warm-up/Mobilise/Activate
- 1) EMOM for 12 minutes
- Odd Minutes – completing 20 Pull-up’s:
- Even Minutes – completing 60 DU’s
- then…
- 2) Complete the following for time:
- 2 Min of cumulative front bridge…straight into 3 Rounds of the following couplet for time:
- *600 m Run
- * 30 Ring Dips (Scaling – normal dips; Further scaling – push-ups)
- After the 3 rounds straight into…1 min of cumulative Left side bridge and 1 min of Right side bridge.
- Time Cap 17 min
- Score = Time or Time plus 1 sec / rep missed
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Gary Helmick (left) and Rich Froning (Right) flipping the “Pig” during the Burden Run at the 2013 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)