• Trigger/Warm-up/Mobilise/Activate

  • Girl Benchmark WOD:
  • “Mary” – Complete as many rounds as possible of the following in 20 minutes:

  • 5 Handstand push-ups
  • 10 1-legged squats (alternating)
  • 15 Pull-ups
  • Score = Number of rounds plus additional reps

  • then…

  • 2) Back Squat
  • 10-10-10-10 (Complete this on the same weight as you completed the 4 x 10 Front squats on Wednesday i.e. 70% of FS 1 RM)

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

  • Featured Image – Ladies Final of the “Cinco 1” at the 2013 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)