• Trigger/Warm-up/Mobilise/Activate
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  • 1) Complete the following ring complex for 15 min:
  • 1a) Tuck sit, to inverted hang to skin the cat (5 sec hold each position)
  • 1b) SCALED MVT – 5 sec Tuck sit (parallettes), rest 10 sec then 5 sec Bar Hang (with activated lats) leg’s straight then 5 sec Bar Hang with knees tucked as high as possible 
  • This movement if for quality! Not reps! Complete slow and controlled aiming for perfect form! Virtuosity!
  • .
  • then…
  • .
  • 2) In groups of 3, AMRAP the following for 15 min:
  • 2 Power Clean’s (60 kg / 100 kg OR at 75% of your 1RM Power Clean)
  • 10 DU’s
  • I.e. 1 person does the Power Clean, another the DU’s and the 3rd rests at any given time.
  • .
  • Score = Total Reps
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • Featured Image – Fatima’s Story “”Many … don’t believe they are capable of doing CrossFit. I try to show them that they can.”” (Image courtesy of CrossFit, Inc.)