G

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Trigger/Warm-up/Mobilise/Activate

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1) THE OPEN – WORKOUT 12.4 (http://games.crossfit.com/workouts/the-open/2012)

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MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20 lbs to 10′ target) – 9,1 kg

90 Double-unders

30 Muscle-ups

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WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14 lbs to 9′ target) – 6,3 kg

90 Double-unders

30 Muscle-ups

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Score = Time

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then…

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2) Practice the appropriate movements for 10 min:

A) HS Holds at wall / Free standing HS holds – 5 min

B) HS weight transfers from L to R hand at wall / HS Shoulder taps at wall / Freestanding HS Shoulder taps – 5 min

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Score = Time upside down on (A) and total number of Shoulder Taps (B)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Remember we are having an Olympic Weightlifting class tomorrow morning Sat, 8 – 9am. If you struggling with your lifts, this is good time to come drill some technique with the BrettZilla.