• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following for time:
  • Run 1 km
  • 100 SDHP (12 kg / 20 kg) Or 1000 m row
  • 100 DU’s
  • Run 1 km
  • .
  • Score = Time
  • .
  • Then…
  • .
  • 2) Bar muscle-up’s (Substitution C2B Pull-up’s and Ring dips)
  • Max reps – Max reps – Max Reps – Max Reps
  • *Rest 60 sec between repeats
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – CrossFit East London on 14.4 (Great setting alongside the pool!)