- Start of the African Regionals today. Good luck to all competitors especially the big cheese defending champ Dave Levey.
- .
- Trigger/Warm-up/Mobilise/Activate
- .
- 1) EMOM for 20 min:
- 3 Muscle-up’s (Scaling – 3 C2B/normal Strict Pull-up’s; 3 Ring/Bar Strict Dips ; 3 Ring Rows & 3 Parallette Dips)
- .
- Score = Reps achieved out of a possible 30 reps
- .
- then…
- .
- 2) Complete 10 Rounds of the following for time:
- 10 Pistols (alternating reps)
- 10 m HS walk
- .
- Time cap 12 min
- .
- Score = Time or Time plus 1 sec per rep missed
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Image – (Image courtesy of CrossFit, Inc)