• Start of the African Regionals today. Good luck to all competitors especially the big cheese defending champ Dave Levey.
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  • Trigger/Warm-up/Mobilise/Activate
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  • 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)
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  • Score = Reps achieved out of a possible 30 reps
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  • then…
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  • 2) Complete 10 Rounds of the following for time:
  • 10 Pistols (alternating reps)
  • 10 m HS walk
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  • Time cap 12 min
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  • Score = Time or Time plus 1 sec per rep missed
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Image – (Image courtesy of CrossFit, Inc)