• 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.)