• Trigger/Warm-up/Mobilise/Activate


  • 1) EMOM run the following for 15 minutes:
  • 200 m (2 x 100 m shuttles)
  • *If you do not make the 200 m within the allotted time or are too faitigued to complete the next min then skip that minute and join in again a minute later.
  • Score = distance run out of a possible 3 km


  • then…


  • 2) Complete the following for time:
  • 2 min of cumulative ring L-sit
  • 100 hallow rock lifts
  • 100 hallow arch lifts
  • 2 min of rear bridge hold (rest on your elbows & heels – back, bottom & leg’s off the floor in a straight line)


  • Score = Time

  • Cool-down/Trigger Ball/Foam Roll/Stretch


  • Featured Image – Final women’s heat of “The Track Triplet” at the 2012 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)