Foam Roll/Trigger/Warm-up/Mobilise/Activate

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1) Complete the following for time:

40 Burpee Box Jump Over (61 cm/51 cm)

75 Deadlifts (100 kg / 60 kg OR 60% 1RM)

400 DU’s

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Time Cap = 16 min

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

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Scaling:

40 BB Facing Burpees

75 Deadlifts (60% 1RM or reduced loading)

400 Singles

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then…

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2) Practice the following for 15 min – Handstand Walking (Scaling – HS Alternating Shoulder Taps (wall/free)/ HS holds / Assisted or elastic jacket HS / Tripod hold)

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Score = Max HS walk distance (No. of reps/hold times)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Annie Thorisdottir on the Clean & Jerk at the 2015 Reebok CrossFit Games. Unfortunately Annie had to withdraw from the competition this year! (Image courtesy of CrossFit, Inc.)