Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Complete the following Sprint Chipper for time:

15 Power Snatches (75kg/49kg)

12 Burpee BJ Over (76cm/61cm)

9 Muscle-up’s

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TC = 5 min

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Score = Time/TC plus 1 sec/rep missed

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Rest till fully recovered!

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2) Workout 13.5 (http://games.crossfit.com/workouts/the-open/2013)

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Complete as many rounds and reps as possible in 4 minutes of:

45kg/29,5kg Thruster, 15 reps

15 Chest to bar Pull-ups

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If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

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Cool-down/Trigger Ball/Foam Roll/Stretch

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