• Trigger/Warm-up/Mobilise/Activate

 

    • 1) EMOM for 20 min:
    • *Even Minutes – 12 Ring Dips
    • *Odd Minutes – 6 Thrusters (60 kg / 42 kg)

 

    • Score = Score out of 120 (Ring dips) and 60 (Thrusters)

 

    • Then…

 

    • 2) Complete 21-15-9 of the following for time:
    • *Toes to Bar
    • *Wall Balls (9,1 kg / 6,3 kg)

 

    • Score = Time

 

    • then..

 

    • 3) Buy out – 1 min of cumulative HS holding at the wall (advanced can do alternating shoulder taps)

 

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

 

  • Featured Image – Michele Letendre – “The Pool” 2013 Reebok CrossFit Games! (Image courtesy of CrossFit, Inc.)