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Trigger/Warm-up/Mobilise/Activate
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1) AMRAP the following for 10 min:
5 Rope Climbs (Leg Assisted)
10 Strict Deficit HSPU (11,3 cm / 7,5 cm)
15 Toes to Bar
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Score = Total Reps
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Scaling:
AMRAP the following for 10 min:
5 Rope Pull-up’s (leg assisted)/Rope Rows (Leg Assisted)
10 Piked HSPU/Push-up’s/Ladies Push-up’s
15 Knees up / Ab mat sit-up’s
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Score = Total Reps
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4) Gymnastics:
a) L-sit / Tuck Sit – 3 x 20 sec
b) Tuck Front lever / Hanging knees up with lat activation – 3 x 10 sec
c) Tuck Rear lever / Kneeling Rear Lever hold – 3 x 10 sec
d) Side Bridge (X-bridge/Normal/Kneeling) – 30 sec x 3 each
e) Handstand Walk – 50 m for time (Scaling – 100 hip touches for time)
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*Rest 30 sec btwn repeats
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Score = A to c for quality and (d) for Time
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Unfortunately Julie Fouche suffered an event ending injury on Event 3 at the Central
Regional of the Reebok¬†CrossFit Games. You’re an inspiration Julie! (Image courtesy of CrossFit, Inc.)