Featured Image –  If you missed CrossFit Algoa, AFL Athlete and Fittest 50-54 year old Women in the World, Eva Thornton’s interview on the Chris/Cross Podcast (@meridiancrossfit), you can catch her interview at the link to follow… Episode #3 (itunes.apple.com/za/podcast/chris-cross/id1420036181).

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

RX WOD

1) AMRAP 13.5 min (3 Rnds):
1st 90 sec – Rope Climbs (4.5m)
2nd 90 sec – Strict Ring Dips
3rd 90 sec – Burpee BJO (61cm/51cm)

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
800 m Run
30 m HS Walk

TC = 18 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) AMRAP 13.5 min (3 Rnds):
1st 90 sec – Rope Pulls – Lying to Standing (4.5m)
2nd 90 sec – Strict Ring Dips (assisted)
3rd 90 sec – BB Facing Burpees

Score = Total Reps

then…

2) Complete 3 Rnds of the following FT:
800 m Run
8 Wall Walks (or 30 m Bear Walk)

TC = 18 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 as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave place 3rd in the Mens 40-44 yrs at this years 2018 Reebok CrossFit Games and has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).
See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/programs/.

Cool-down/Trigger Ball/Foam Roll/Stretch