MGW

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Trigger/Warm-up/Mobilise/Activate

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WOD

1) Front Squat 2-2-2-2-2-2 (93% of 1 RM) *Last completed 22 April (if you missed 22 April 90% 1RM)

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Complete Every 2nd min (12 min)

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Score = Load

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then…

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2) AMRAP the following for 14 min:

30 SDHP (20 kg / 13 kg) OR Row 300 m

15 Box Jumps (61 cm / 51 cm)

5 Deadlifts (100 kg / 60 kg)

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Score = Reps

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3) End off with – Toes to Bar 3 x 15-20 reps (30 sec rest between repeats)

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Score = Total Reps

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Oriana bringing her yoga training into her CrossFit training and nailing her free standing handstands.