MG

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Trigger/Warm-up/Mobilise/Activate

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1) EMOM for 10 min complete:

30 DU’s and 10 m HS Walking

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Score = Score out of a possible 300 DU and 100 m of HS walk distance

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1) – UWS Athletes- complete the above for 5 min only

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then…

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2) Complete the following for time:

Row 500 m / 50 SDHP (13 kg / 20 kg)

12 Muscle-ups

Row 500 m / 50 SDHP (13 kg / 20 kg)

9 Muscle-up’s

Row 500 m / 50 SDHP (13 kg / 20 kg)

7 Muscle-up’s

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Substitution for muscle-up’s = 24 Pull-ups & 24 Dips ; 18 Pull-ups & 18 Dips ; 9 Pull-ups & 9 Dips (or appropriate coaches scaling with bands/ring rows/parallettes)

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Time Cap = 15 min

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Score = Time OR Time Cap plus 1 sec/rep missed

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2) – UWS Athletes AMRAP the above (get as far as you can) for 5 min only.

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UWS athletes only – 1 km run at an RPE of 8/10

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Rich Froning on “Push/Pull” at the 2014 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)