- Trigger/Warm-up/Mobilise/Activate
- 1) Front Squat
- * 10-10-10-10 (all 4 sets on 70%)
- * Rest precisely 90 sec between reps
- then…
- 2) AMRAP the following triplet for 10 min:
- *5 Power Cleans (75 kg / 45 kg)
- *10 x 10 m Shuttles (i.e. 100 m of shuttles)
- *15 HSPU’s
- #30 reps per round!
- Score = Total Reps
- 3) Buy-out!
- * 2 Minutes of cumulative L-sitting
- Cool-down/Trigger Ball/Foam Roll/Stretch
- Featured Image – From Left Matt Chan, Rich Froning and Jason Khalipa at Event 1 “The Pool” 2013 Reebok CrossFit Games!- All we can say is that CrossFit works! (Image courtesy of CrossFit, Inc.)