• 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 –┬áChris Spealer at reebok CrossFit Games Regionals 2013 (Image courtesy of CrossFit, Inc.)