MG

.

Trigger/Warm-up/Mobilise/Activate

.

WOD

1) Complete the following mvts for 10 min. Quality is key….note the number of rounds completed:

L-sit hanging (5 sec)

Skin the Cat (5 sec rear lever hold)

Return to front lever (5 sec)

.

Scaling – break it up and rest as required (Parallette tuck sit, then assisted skin the cat or assisted inverted tuck hang, then kneeling rear lever hold, then hanging knees up)

.

then…

.

2) EMOM AMRAP for 20 min:

Odd min – Single Arm KB Swings (20 kg / 12 kg) (30 sec Left, 30 sec Right)

Even min – Burpees (ensure chest hits ground)

.

Score = Total KB Swing reps and Total Burpee Reps

.

NB – Chalk and a tight grip!

.

Cool-down/Trigger Ball/Foam Roll/Stretch

.

Featured Image – Julie Fouche on “Double Banger” at the 2012 Reebok CrossFit Games (Image courtesy of CrossFit, Inc.)