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

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1) AMRAP the following for 10 min:

40 Alternating Pistol Squat

10 Bar Muscle-up’s

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Score = Total Reps

Scaling pistols = Assisted/partial pistol squats/lunges

Scaling Bar m-up’s = Assisted Pull-up’s/Ring Rows & Assisted Dips/Parallette Dips

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then…

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3) Complete 5 Rounds of the following for Time:

10 GHD Back Extensions OR 20 Superman lifts/Hallow arches

2 Legless Rope Climbs (Scaling – Leg assisted)

12 Strict Ring Dips (Scaling – Assisted/Parallette)

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Score = Time & Loads (Quality is key!)

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – Camille Leblanc-Bazinet at the 2015 Reebok CrossFit Games (Image Courtesy of CrossFit, Inc.)