Europe is rising – http://games.crossfit.com/video/we-are-rising
Trigger/Warm-up/Mobilise/Activate
A) Hang Power Snatch, Hang Snatch
- 2,2 – 2,2 – 2,2 – 2,2 – 2,2 – 2,2
* Don’t let the barbell dip past the knees once the hang position is achieved!
Score = load
Then…
B) Practice the Hand Stand Hold
Score = Record max hold time (sec)
Then…
C) Tabata (8 repeats of 20 sec of Work with 10 sec of Rest) the following:
- Air Squat
- HR Burpee
* Be sure to get your absolute maximum number of reps each and every interval (dont hold back!)
Score = Sum of lowest scores
Cool-down/Trigger Ball/Foam Roll/Stretch
