- 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 – Dean (left) and Dave (right) on the HS walk event at the Africa Regionals of the Reebok CrossFit Games.