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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).

Please find our HOLIDAY SCHEDULE here – https://crossfitalgoa.com/schedule/

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

HOLIDAY (RX & LITE) WOD

Tabata the following:

1) Burpees

Rest 1 min

2) Push-ups
(Beg1 – ladies kneeling; Beg 3 – kneeling PU)

Rest 1 min

3) Jumping alternate lunges (Beg 1 – stepping alt. lunges; Beg3 – airsquats)

Rest 1 min

4) Pull-ups (if you do not have a place to pull-up then substitute with a towel over a branch and complete towel rows i.e. like Ring Rows or even jumping pull-ups – you can even hook the towel over the edge of a door and complete jumping pull-ups if the door is strong enough!)

Score = Total Reps (sum of all reps for 1 to 4)

PS – A Tabata is 8 Rnds of 20 sec work, 10 sec rest (i.e. 4 min)

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 placed 2nd in the Mens 40-44 yrs at the 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