• Trigger/Warm-up/Mobilise/Activate

  • 1) Deficit HSPU (1st 3 sets strict; last 3 sets kipping allowed)
  • * 3 Reps – 3 Reps – 3 Reps – 3 Reps – 3 Reps – 3 Reps
  • For max depth!

  • then…

  • 2) Complete the following for time:
  • 21 C2B Pull-ups
  • 21 m Walking lunge (Front Rack) (42 kg / 70 kg)
  • 15 C2B Pull-ups
  • 15 m Walking lunge (Front Rack) (42 kg / 70 kg)
  • 9 C2B Pull-ups
  • 9 m Walking lunge (Front Rack) (42 kg / 70 kg)

  • Cool-down/Trigger Ball/Foam Roll/Stretch

  • Featured Image – Casper (CrossFit East London) fighting hard at the end of a tough Chipper!