Featured Image – Do you know that the Nutritech East Cape Champs has a scaled division for both Individuals and Teams, making it accessible to beginners through to intermediate athletes! Reminder that entries close this Wednesday, 2 August 2017, at midnight for the 2017 Nutritech East Cape Champs. For more information go visit eastcapechamps.co.za and don’t miss out on all the fun and action.

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

RX’ED WOD

1) Practice Pull-ups – Kipping or Butterfly (15 min)

Score = For Quality

then…

2) Complete the Benchmark WOD Angie – FT:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

NB – Complete all reps of each exercise before moving to the next.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

Ask our coaches about our Tier 1 of our Competitors Programming!
LITE WOD

1) Practice Pull-ups – Kipping or Butterfly (15 min)

Score = For Quality

then…

2) Complete the CrossFit Algoa LITE variant of the Benchmark WOD Angie – FT:
100 Pull-ups (Assisted)
100 Push-ups (Kneeling)
100 Sit-ups
100 Squats

NB – Complete all reps of each exercise before moving to the next.

TC = 25 min

Score = Time/TC plus 1 sec/rep missed

COMPETITORS WOD

Please see the class whiteboard. Anyone interested in following our AFL Competitors
programming who is not a member of CrossFit Algoa can contact Dave on
dave@alwaysfitleague.com for details & fees. Dave represented Africa at the 2012 & 2013 Reebok
CrossFit Games and has coached a number of athletes to Regionals, including 4th place
Masters (45-49 yrs) finisher, Eva Thornton, at the 2015 Reebok CrossFit Games. Eva heads to Madisson, Wisconsin in 2017 to partake at the 2017 Reebok CrossFit Games.
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/

Cool-down/Trigger Ball/Foam Roll/Stretch