M
.
Trigger/Warm-up/Mobilise/Activate
.
1) Back Squat
10-5-3-1-1-1-3-5-10
.
Score = Load
.
Rest 90 sec between repeats!
.
then…
.
2) Complete the following:
Leave at 0 min – Tabata DU’s straight into 400 m Sprint, then rest…until 7 min.
Leave at 7 min – Tabata SDHP (20 kg / 13 kg) or Rowing straight into 400 m Sprint.
.
Score = Sum of Lowest Tabata scores (DU & SDHP/Row) and 400 m times
.
Scaling:
Complete the following:
Leave at 0 min – Tabata DU’s straight into 200 m Run, then rest…until 7 min
Leave at 7 min – Tabata SDHP (appropriate loading) or Rowing straight into 200 m Run
.
Score = Sum of Lowest Tabata scores (DU & SDHP/Row) and 400 m times
.
3) End with Max Reps Push-up’s
.
Score = Rep Max
.
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Annie Thorisdottir on Box Jump Overs at the Meridian Regional of the Reebok CrossFit Games (Image courtesy of CrossFit, Inc.).
