M

Featured Image – A massive congratulations goes out to Eva Thornton from our sister box Algoa CrossFit who qualified in the Women’s Masters 40 – 45 year division for the 2015 Reebok CrossFit Games!

Eva has been training for about 1 year and 8 months now. This achievement is testimony of how diligent, hard, & smart CrossFit training has paid off! Well done Eva!

.

Trigger/Warm-up/Mobilise/Activate

.

1) Complete the Benchmark Workout “Helen” – 3 Rounds of:

400 meter run

21 Kettlebell Swings (24 kg/16 kg)

12 Pull-ups

.

Score = Record your Benchmark Score!

.

then…

.

2) Complete the following EMOM for 12 min:

1st min – 5 Muscle-up’s (weight if neccessary) 

2nd min – 5 Deficit HSPU’s (you choose the depth)

3rd min – 15 GHD Sit-up (weight if neccessary) (Scaling – 15-25 Sit-up’s)

…Repeat for 4 Rounds.

.

Score = Reps achieved out of 100

.

Cool-down/Trigger Ball/Foam Roll/Stretch