Featured Image – CrossFit Algoa Kids having some fun in class! Give your Kids the head start they need in life…come try our CrossFit Algoa Kids class – contact Cindy on 0845086893 or email us at info@algoacrossfit.com for more info!

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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) CrossFit Algoa’s Benchmark WOD…DREAM LAND

Complete the following FT:

21-15-9 of:

Burpees

Pull-ups

15-12-9 of:

BB Facing burpees

C2b pull-ups

12-9-6 of:

Burpee BJO (61cm/51cm)

Bar m-up

TC = 30 min

Score = Time/TC plus 1 sec/rep missed

EXTRAS WOD

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

LITE WOD

1) CrossFit Algoa’s Benchmark WOD… DREAM LAND

Complete the following FT:

21-15-9 of:

Burpees

Pull-ups (assisted)

15-12-9 of:

BB Facing burpees (step-over)

C2b Pull-ups (assisted)

12-9-6 of:

Burpee Step Over (61cm/51cm)

Bar M-up (assisted or feet on wall M-up) OR Scale to assisted C2B plus Assisted Bar Dips

TC = 30 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@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