• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1a) Front Squat 
  • 6-6-6-6-6-6 (70% of 1 RM) – NB: if you missed last week Monday, then do 6 sets of 4 on (65%)
  • *Rest 90 sec between repeats
  • .
  • then…
  • .
  • 2) Complete 10 Rounds of the following for time:
  • 20 Wall Ball Jumpovers  (side facing jumpovers Left & Right) – each jumpover is 1 rep
  • 10 Wall Ball’s (6,3 kg / 9,1 kg)
  • 20 DU’s
  • .
  • Time Cap = 15 min
  • .
  • Score = Time or Time plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Chael starting his CrossFit experience at early age, soon he going to be loading and unloading dads barbell for him!