M

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Trigger/Warm-up/Mobilise/Activate

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1) Complete the following for 15 minutes:

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Sprint 50 m every 30 seconds

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* If you are unable to continue sprinting and need to rest…skip a round or 2 and resume on the next.

** Time each 50 m sprint

** Record total distance covered if you skipped any rounds!

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Score = Total time of the 30 x 50 m sprints (I.e. if you miss a round your score is 30 sec’s for that Round!)

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then…

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2) Complete 8 Rounds of the following:

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8 Alternating jumping lunges (4 each)

8 Pull-up’s

8 Alternating DBL or KB Snatches (16 kg / 24 kg)

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Time Cap = 14 min

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Score = Time or Time Cap Plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Team’s await the “6-Mile Relay Run” at this years 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)