G

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Trigger/Warm-up/Mobilise/Activate

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1) Practice HS holds for 5 min (Wall or freestanding)

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Scaling – Elastic Jacket/assisted HS/headstand at wall/Tripod headstand

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then…

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2) AMRAP the following for 12 min:

12 Box Jumps (61 cm/ 51 cm)

9 T2B

6 Deficift Strict HSPU’s (11,4 cm men & 7,6 cm women)

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Score = Total Reps

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Scaling:

AMRAP the following for 12 min:

12 Box Jumps (Appropriate height)

9 Knees up / Abmat Sit-up’s

6 Strict HSPU’s/Elastic Jacket strict HSPU’s/Piked Push-ups

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Score = Total Reps

then…

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3) Complete 3 Rounds of the following for time:

Max Reps C2B Pull-up

15 GHD Rev Hypers

20 Pistols

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Score = Time and Total C2B Pull-up’s

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image & Quote – Approximately 5-6 weeks post Achilles Tendon surgery Julie is in the water with her rehab! A true inspiration to all! “Slow progress is progress! Happy to be in the pool for some rehab and swimming.”

—Julie Foucher(Image and Quote courtesy of CrossFit, Inc).