Foam Roll/Trigger/Warm-up/Mobilise/Activate
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1) Complete 8 RFT of:
Run 200 m
15 m HS Walk (if you fail or rest complete 3 burpees before continuing)
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TC = 12 min
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Score = Time/TC plus 1 sec/rep missed
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Sub – 20 sec HS Hold or 30 Push-up hold – Alternating same side hip touch
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then…
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2) AMRAP the following for 12 min:
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50 WB’s (9,1kg/6.3kg – 10 ft target)
15 Burpee Box Jump Over’s (61 cm/51 cm)
50 DU’s
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Score = Total Reps
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Score = Time/TC plus 1 sec/rep missed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Thorin and Tammy performing Event 7, while Nash and Stephanie wait their turn all from CFEL “The Inbetweeners” team from the recent Nuritech East Cape Champs
