Trigger/Warm-up/Mobilise/Activate

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1) Strict Press 5-5-5-5-5 at 75% 1RM (Leave every 90 sec)

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Score = Load

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then…

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2) AMRAP the following for 20 min:

Run 200 m (Use a weight vest if you have one – 9 kg/6 kg)

10 C2B Pull-up’s (Use a weight vest if you have one – 9 kg/6 kg)

15 HR Push-up’s (Use a weight vest if you have one – 9 kg/6 kg)

20 Alternating Jumping Lunges (Use a weight vest if you have one – 9 kg/6 kg) 

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Score = Total Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Teams take on the “Water Worm” event at the 2015 Reebok CrossFit Games (Image & facts courtesy of CrossFit, Inc.)