• Trigger/Warm-up/Mobilise/Activate
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  • 1) For 20 minutes practice Hand Stands at the wall, Hand Stand’s with hand lifts and Hand Stand Walking.
  • Score = Record your maximum hand lifts and or HS walk distance
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  • then…
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  • 2) Complete 5 rounds of the following for time:
  • 25 KB Swings (16 kg / 24 kg)
  • 15 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 – Sand to be moved (right side) and sand moving (left side) at the new venue for TRF CrossFit Algoa!