GW
Trigger/Warm-up/Mobilise/Activate
.
1) INDIVIDUAL EVENT 3 – 2012 (http://games.crossfit.com/workouts/regionals/2012)
.
Four rounds for time of:
10 One-arm dumbbell snatches (100 / 70 lbs i.e. 45 kg / 31,7 kg)
Sprint (60 m – 2×30 m shuttles)
.
Score = Time
.
then…
.
2) Front Squat 2-2-2-2-2-2 (95% of 1 RM) *Last completed 6 May on 93%
.
Complete Every 2nd min (12 min)
.
Score = Load
.
then…
.
3) Take 5-10 min to practice HS holds / walking (coaches choose appropriate caling)
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Good to have Big Pete back at training after several month hiatus, still making heavy weights look like warm up weights.