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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!
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- 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)