• Trigger/Warm-up/Mobilise/Activate
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  • 1) EMOM complete the following for 20 min:
  • Odd Min’s – 10 Ring Push-up’s AND 10 Squats
  • Even Min’s – 10 T2B AND 6 alternate jumping lunges (3 each)
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  • Score = Time
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  • then…
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  • 2) Practice (10 min) a free headstand to a kipping HSPU and return to a free headstand (this is 1 rep)
  • Hint – use an abmat or towel for your head
  • Scaling – start at the wall and elevate the position of your head (bumpers) to reduce the HSPU distance
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  • Score = Number of successful reps in 10 min
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  • then…
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  • 3) Accumulate 3 minutes of total L-sit holding time
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  • Score = Time taken to accumulate this hold time
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image –┬áDean (left) and Dave (right) on the HS walk event at the Africa Regionals of the Reebok CrossFit Games.