Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) 10 x Skin the Cat
.
Score = For Quality
.
b) Strict Muscle-up’s – Max Reps x 5 sets
.
Score = Reps
.
then…
.
2) AMRAP the following for 20 min:
100 DU’s
20 Burpees
200 m Run
20 Box Jumps (61 cm/51 cm)
.
Scaling –
15 min – Beginners
Singles
Step-ups for BJ’s
.
Score = Total Reps
.
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Dan Bailey won the “Spirit of the Games” Award at the 2015 Reebok CrossFit Games Team event (Image Courtesy of CrossFit, Inc.).