Featured Image – Tim “walking the dog/s”, Yogan and Alwyn, on some resisted bear crawling! Alwyn Senior and Jaco are doing the same in the background. #crossfitalgoa #crossfitalgoakids #makingpeoplebetter #crossfit #reeboksa #nutritechfit #markandersonphysiotherapy #bronscor #luke1v37 #crossfitgames #fitness #crossfitsa #crossfitculture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

If you would like more information on our CrossFit Algoa Kids or Adult programs, please contact us on info@algoacrossfit.com / 0845086893 (Kids) /
0784517637 (adults).

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

RX’ED WOD

1) WINTER CHALLENGE RE-TESTING – You have until Wednesday to complete Test 2 of this years Winter Challenge Testing (add your score on last weeks programmed day!)

For the rest…

1) Practice Kipping Pull-up’s (Gymnastics or Butterfly) for 20 min
.
Score = For Quality

then…

2) “Death by” BB Facing Burpee Ladder

NB – if you fall out before 20 min’s then continue to AMRAP each minute until 20 minutes.

Score = Total Reps completed before falling out but note total score at 20 min if you fell out before then!

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our competitors program!

LITE WOD

1) Practice Kipping Pull-up’s (assisted) or Kipping Ring Rows for 20 min

Score = For Quality

then…

2) “Death by” BB Facing Burpee Ladder (Use an empty BB)

NB – if you fall out before 20 min’s then continue to AMRAP each minute until 20 minutes.

Score = Total Reps completed before falling out but note total score at 20 min if you fell out before then!

COMPETITORS WOD

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 competed in Madisson, Wisconsin in 2017 at the 2017 Reebok CrossFit Games and placed 12th in a highly competitive Masters womens field. See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch