Featured Image – Pete on some DB Snatches! Good work Pete!

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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) Complete the following FT:
20 Strict C2B Pull-ups
20 Strict Pull-ups
30 C2B Pull-ups
30 Pull-ups
…But EMOM complete 7.62 m HS Walk

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 14 min:
Run 400 m
25 Pistols

Score = Total Reps
10 m = 1 Rep
65 Reps/Rnd

EXTRAS WOD

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

“LITE” WOD

1) Complete the following FT:
20 Strict C2B Pull-ups (assisted)
20 Strict Pull-ups (assisted)
30 C2B Pull-ups (assisted)
30 Pull-ups (assisted)
…But EMOM complete 2 Wall Walks – (further scaling 7.62 m Bear Walk)

TC = 10 min

Score = Time/TC plus 1 sec/rep missed

then…

2) AMRAP the following for 14 min:
Run 400 m
25 Alternating Lunges

Score = Total Reps
10 m = 1 Rep
65 Reps/Rnd

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.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