- Trigger/Warm-up/Mobilise/Activate
- .
- 1) Complete the following for time:
- 10 x 200 m run – leaving every minute.
- If you do not make it back before the minute, miss the next 200 m and fall in with the following one.
- Score = Distance run and average time for 20 x 200 m runs (i.e. record each 200 m time)
- .
- then…
- .
- 2) Complete 21-18-15-12-9-6-3 of the following for time:
- Burpees
- Pull-up’s
- .
- Time cap = 15 min
- .
- Score = Time or Time Cap + 1 sec/rep missed
- .
- Cool-down/Trigger Ball/Foam Roll/Stretch
- .
- Featured Image – Chris Spealer at reebok CrossFit Games Regionals 2013 (Image courtesy of CrossFit, Inc.)