• Trigger/Warm-up/Mobilise/Activate
  • 1) Back Squat 
  • Find your new 1 RM
  • .
  • then…
  • .
  • 2) Complete 3 Rounds of the following for time:
  • 40 sec DU’s
  •    20 sec Transition
  • 40 sec Box Jumps 61cm/51cm
  •    20 sec Transition
  • 40 sec KB Swings (16 kg/24 kg)
  •    20 sec Transition
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Annie Thorisdottir and Rich Froning (2012 Reebok CrossFit Games Champions) – Have you entered for The Open 2014?