G

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Trigger/Warm-up/Mobilise/Activate

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1a) Practice HS Holds

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Scaling – Tripod hold (10 sec)/Headstand/Elastic Jacket HS

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Score = Max Hold Time

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2) Strict HSPU’s for max depth (wether deficit or raised)

5-5-5-5-5

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Scaling – Elastic Jacket HSPU’s/Piked HSPU’s/Push-up’s (max load)/Kneeling Push-ups (max load)

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Score = Max Depth

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then…

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3) Complete 5 Rounds of the following for time:

50 DU’s

10 HSPU’s (kipping allowed)

10 Pistols (Alternating)

10 Burpees

10 Alternating Jumping Lunges

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Time Cap = 15 min

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Score = Time or Time Cap plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – “I’m a workhorse. One-hundred percent thoroughbred, baby!” Stacy Tovar (Image & Quote courtesy of CrossFit, Inc.).