• Trigger/Warm-up/Mobilise/Activate

 

    • A CrossFit East London benchmark “Girl” WOD….SHIRLEY – Named in honour of Shirley Anne Levey, Dave’s mom who passed away June 23rd 2007! 

 

    • She will always be remembered for her caring & loving nature!

 

    • “Shirley” – for Time:
    • 21 Snatch 50 kg / 30 kg
    • 21 C2B Pull-up’s
    • 21 m HS Walk
    • 15 Snatch 50 kg / 30 kg
    • 15 C2B Pull-up’s
    • 15 m HS Walk
    • 9 Snatch 50 kg / 30 kg
    • 9 C2B Pull-up’s
    • 9 m HS Walk

 

    • Score = Time

 

    • then…

 

    • For 10 min – Practice something you suck at!

 

    • Cool-down/Trigger Ball/Foam Roll/Stretch

 

  • Featured Image – Dave with his Mom, Shirley, at Graduation in 2001!