MG

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Trigger/Warm-up/Mobilise/Activate

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1) L-sit Pull-up’s – Max Reps x 5 sets

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* 90 sec rest btwn repeats

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Score = Total Reps

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Scaling – Knee tuck Pull-up’s OR Pull-up’s and 1 x Max L-sit or Tuck sit hold (Record reps and time)

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then…

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2) Complete the following for time:

Run 400 m

50 HR Push-up’s

Run 400 m

40 Piked Push-up’s

Run 400 m

30 HSPU’s (kipping allowed)

Run 400 m

20 Strict HSPU’s

Run 400 m

10 Deficit HSPU’s

* Time cap = 20 min

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Score = Time or Time Cap plus 1 sec/rep missed

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Anyone wants art classes, pop on down to CrossFit EL, just another skill we have to offer everyone 🙂