- Trigger/Warm-up/Mobilise/Activate
- 1) EMOM for 10 min
- *4 Deficit HSPU’s (2 x 15 kg Bumpers) Scaling – HSPU’s / Piked Push-ups
- Score = Score out of possible 50 reps
- 2) EMOM for 10 min
- *10 Ring Dips on the min for 10 min (scaling – narrow push-up’s)
- Score = Score out of possible 100 reps
- 3) EMOM for 10 minĀ
- *20 Sit-up’s
- Score = Score out of possible 200 reps
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – Neal Maddox performing Double Under’s on the “Double Banger Event” at the 2012 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)