Foam Roll/Trigger/Warm-up/Mobilise/Activate

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RX’ED WOD

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1) Complete 2 Rnds of the following for time:

15 Muscle-up’s

30 Strict Ring Dips

45 GHD Sit-up’s

60 Pistols

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Score = For Time

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2) Tabata the following:

a) Neutral Hold Rings

b) L-sit parallettes

c) Front Lever (tuck hold)

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Score = Sum of min hold times

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EXTRAS WOD

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Complete the following:

5 sets of:

90 sec Sled Push (Moderate load – must be able to keep moving)

30 sec Rest

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Score = Distance (m)

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3 min rest…

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5 sets of:

90 sec Sled Pull

30 sec Rest

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Score = Distance (m)

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“LITE” WOD

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1) Complete 2 Rnds of the following for time:

15 Ring Rows

30 Seated Parallette Dips

45 Sit-up’s

60 Static Lunges

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Score = For Time

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2) Tabata the following:

a) Front Bridge Hold

b) Tuck Sit parallettes

c) Side Bridge Hold Left (2 min) Right (2 min)

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Score = Sum of min hold times

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Foam Roll/Trigger/Warm-up/Mobilise/Activate

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Congratulations to Noah Ohlsen, winner of the 2016 Reebok CrossFit Games Open (Featured Image courtesy of CrossFit, Inc)