- Trigger/Warm-up/Mobilise/Activate
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- 1) Complete 5 rounds of the following for time:
- * 500 m Row OR 50 SDHP (13 kg / 20 kg)
- Rest 1 min between rounds
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- Score = Time of each individual 500 m / 50 SDHP and overall time
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- then…
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- 2) Back Squat
- * Warm-up and then complete 20 reps x 1 (Time how long it takes for you to complete the 20 reps)
- * 65% of your 1 RM
- .
- then…
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- 3) Complete 300 DU’s for time
- Score = Time
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – TRF CrossFit Algoa Beach Wod…Derek completing his burpee broad jump while coach Aidan cheers on!