M

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Trigger/Warm-up/Mobilise/Activate

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WOD

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1) Complete the following for time:

100 BB Facing Burpees

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Time Cap 10 min

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Score = Time plus 1 sec / rep missed

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then…

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2) Complete the following for time:

500 m Row (or 50 SDHP 20 kg/13 kg) OR Run 400 m – 5 repeats with a W:R Ratio of 1:0,5 (Rest is half the time of your work)

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Score = Time for each interval

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Image and info courtesy of CrossFit, Inc. – Watch every individual heat from the 2010 CrossFit Games on CrossFit’s YouTube channel – https://www.youtube.com/playlist?list=PLdWvFCOAvyr3pFxX5exg45eAPgrNy1lG2