M
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Trigger/Warm-up/Mobilise/Activate
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1) Running 600 m x 3 (RPE – 9/10; W:R 1:1)
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Score = Time of each interval
.
then…
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2) Complete the following for time:
9 Bar Muscle-up’s
21 Thrusters (50 kg / 30 kg)
7 Bar Muscle-up’s
15 Thrusters (50 kg / 30 kg)
5 Bar Muscle-up’s
9 Thrusters (50 kg / 30 kg)
.
Time Cap 10 min
.
Substitute for Bar Muscle-up’s – Chest to Bar Pull-up’s and Dips
.
Score = Time
.
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Reminder the first Super Regionals (The Atlantic and The South Regionals) starts today!
.
See http://games.crossfit.com/ for full coverage and leaderboard (Featured Image and
Stats courtesy of CrossFit, Inc.)!
.
For the full article on “The Evolution of the Regional Athlete” see http://games.crossfit.com
/article/evolution-regional-athlete
