Trigger/Warm-up/Mobilise/Activate

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1) a) Strict HSPU’s

 Max Reps – Max Reps – Max Reps

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b) Kipping HSPU’s

Max Reps – Max Reps – Max Reps

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Score = Total Reps A) and B)

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Scaling – Ladies Push-up’s and DB/KB/BB Strict Press / Piked Push-up’s / Elastic Jacket HSPU’s / Raised HSPU’s / Kipping HSPU’s

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then…

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2) Complete the following for time:

50 DU’s

12 Front Squat (100 kg / 60 kg Or 67,5% 1RM)

250 m Run

9 Front Squat (100 kg / 60 kg Or 67,5% 1RM)

250 m Run

6 Front Squat (100 kg / 60 kg Or 67,5% 1RM)

250 m Run

3 Front Squat (100 kg / 60 kg Or 67,5% 1RM)

250 m Run

50 Du’s

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Time Cap = 1 sec/rep missed

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Score = Time / Time plus 1 sec/Rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Ladies on the “Soccer Chipper” at the 2015 Reebok CrossFit Games (Image & facts courtesy of CrossFit, Inc.)