• 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.)