Featured Image – The New #nano8 flexweave from @reeboksa is here!!

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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 WOD

1) Complete a Mixed Tabata (12 min) of the following:
1st 20 sec – C2B Pull-ups
2nd 20 sec – Burpee BJO (61cm/51cm)
3rd 20 sec – T2B

Score = Total Reps

then…

2) Complete 10 RFT of:
50 DU
200 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS

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

LITE WOD

1) Complete a Mixed Tabata (12 min) of the following:
1st 20 sec – Pull-ups (assisted)
2nd 20 sec – Burpee BSO (61cm/51cm)
3rd 20 sec – HKR

Score = Total Reps

then…

2) Complete 10 RFT of:
50 Single-Unders
150 m Run

TC = 15 min

Score = Time/TC plus 1 sec/rep missed

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