G

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Trigger/Warm-up/Mobilise/Activate

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1) 12 min AMRAP:

AMRAP “Cindy” for 8 min:

5 Pull-ups

10 Push-ups

15 Squats….

from min 8-12 AMRAP burpee muscle-up’s.

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Score = Total Reps for Part A & Part B

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Scaling:

12 min AMRAP:

AMRAP “Cindy” for 8 min:

5 Pull-ups (Assisted) or Ring Rows

10 Push-ups

15 Squats….

from min 8-12 AMRAP burpee Pull-up’s & Dips (complete 3 burpees/3 pull-up’s or ring rows/3 dips or seated dips)

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Score = Total Reps for Part A & Part B (divide part B by 3)

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then…

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2) Time to complete:

5 legless rope climbs (Scaling – 30 Rope Pull-up’s/Rope Rows)

30 Pistols (alternating L & R) Assisted Pistols / Lunges

30 GHD Raises (Scaling – Superman Raises)

* You can break this up in any manner (i.e. there is no set structure to the rep order)

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Score = Time

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Scaling:

Time to complete:

30 Rope Pull-up’s/Rope Rows)

30 Assisted Pistols / Partial Pistols / Lunges

30 Superman Raises

* You can break this up in any manner (i.e. there is no set structure to the rep order)

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Score = Time

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3) With the remaining time practice HS holds/HS at the wall/HS with an elastic jacket/Headstands/Tripod

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – It’s just under a month to the 2015 Reebok CrossFit Games. 2015 Reebok CrossFit Games female demo team athletes are Talayna Fortunato, Christy (Phillips) Adkins & Jenn Smith (Image & facts courtesy of CrossFit, Inc.)