Featured Image – All the action at our “Friday Night Lights” for Open Workout 18.4…well done to all of you who have completed 18.4!!!

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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’ED WOD

1) For those who have not tested Open Workout 18.4…complete today!

OR

1)
a) Practice Kipping Pull-ups

Score = Quality

then…

2) AMRAP the following for 12 min:
15 Thrusters (45kg/30kg)
15 C2B Pull-ups

Score = Total Reps

EXTRAS

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

LITE WOD

1) For those who have not tested Open Workout 18.4…complete today!

OR

1)
a) Practice Assisted Kipping Pull-ups OR Kipping Ring Rows

Score = Quality

then…

2) AMRAP the following for 12 min:
15 Thrusters (30kg/20kg)
15 Pull-ups (assisted)

Score = Total Reps

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