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Trigger/Warm-up/Mobilise/Activate

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1) THE OPEN – WORKOUT 15.4 (http://games.crossfit.com/workouts/the-open)

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Complete as many reps as possible in 8 minutes of:

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3 handstand push-ups
3 cleans 84kg/56kg
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
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Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Look who got to meet President Zuma and give a presentation, our very own CFEL export Lawrence Hobson. Cant be sure but I think Lawrence was wanting to hand out some PVC pipes and run through a Burgener Warm up! (pic courtesy CSIR)