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Trigger/Warm-up/Mobilise/Activate

  • 1) Complete the following 2 exercises in a couplet, resting 90 sec’s between Front squat and Strict Press efforts:
  • 1a) Front Squat 
  • *8-8-8-8-8-8
  • (70% of your 1 RM across all sets)
  • 1b) Press (strict) 
  • *8-8-8-8-8-8
  • (70% of your 1 RM across all sets)
  • then…
  • 2) EMOM for 20 min, complete the following:
  • 5 HSPU’s
  • 5 C2B Pull-ups
  • 5 T2B
  • Score = Score out of a possible 300 reps
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Algoa CrossFit Beach WOD – Saturday.