- Trigger/Warm-up/Mobilise/Activate
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- 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
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- Score = Time
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- Then…
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- 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
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Featured Image – CrossFit East London on 14.4 (Great setting alongside the pool!)