MG

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Trigger/Warm-up/Mobilise/Activate

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1) Dips

10-10-10-10-10

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Load (weighted) or deload (band assisted) appropriately for sets of 10 reps!

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Score is the Total Load (kg) = weight (kg) x reps x sets

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then…

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2) Complete the following for time:

200 DU’s

25 m HS Walk

100 DU’s

20 m HS Walk

50 DU’s

15 m HS Walk

25 DU’s

10 M HS Walk

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* If you fail the HS walk then complete 2 HR Burpees before restarting

* Everytime you stop to rest or trip on the DU’s complete 2 HR burpees before restarting

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Emily Bridgers on Handstand Walking winning her Regional at the 2014 Reebok CrossFit Games (Image Courtesy of CrossFit Inc.)