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  • Trigger/Warm-up/Mobilise/Activate
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  • 1) Deadlift 1 RM Test or if you didn’t do Back Squat 1 RM last week then do it now.
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  • Complete the following warm-up:
  • 5 reps @ 40-50%
  • 3 reps @ 60%
  • 1 rep @ 75%
  • 1 rep @ 85% – 90%
  • Test 2-5 kg heavier to start. Be sensible, not greedy!
  • .
  • then…
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  • 2) Complete the following for time: 
  • 50 HR Burpees
  • 50 Jumping alternate lunges (25 each)
  • 50 KB Swings (16 kg / 24 kg)
  • 50 Pull-up’s
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  • Score = Time
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Dave and Dean on Nasty Girls V2 at the Africa Regional of the Reebok CrossFit Games (Image courtesy of Reebok SA)