G

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Trigger/Warm-up/Mobilise/Activate

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1) “Angie” – Complete the following for time:

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100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

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Score = Time (Record this Benchmark WOD in your books or on Beyond the Whiteboard)

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then…

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2) Complete the following on Rings or Parallettes and the Floor:

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60 sec of cumulative L-sit (scaling tuck sit or single leg up)

60 sec of cumulative tuck planche (Scaling – less inclination)

60 sec of cumulative X-bridge L

60 sec of cumulative X-bridge R (Scaling – normal side bridge or kneeling X; or kneeling)

30 sec of cumulative Front lever (Scaling – FL 1 leg bent; FL flat back knees bent; FL knee tuck; Hanging knees up)

30 sec of cumulative Rear Lever (Scaling – RL flat back; RL tuck; Rear bridge – knees on faom roller; Rear bridge – on heels)

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Time Cap = 12 min

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Score = Time to complete the above

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3) UWS Athletes Practice HS walking 10 min (or HS holds) – perfect form!

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – TEAM REEBOK EAST WINS CROSSFIT TEAM SERIES – Ben Smith, Scott Panchik, Stacie Tovar and Emily Bridgers united to form an unstoppable team placing 1st (Image courtesy of CrossFit, Inc.)