Featured Image – Belinda playing with her Christmas present during the Holidays! #CrossFitAlgoa #CrossFitAlgoaKids #makingpeoplebetter #luke1v37 #CrossFit #CrossFitGames #fitnessnetwork #forceUSA #FreeForm #reeboksa #nutritechfit #markandersonphysiotherapy #UrbanEspressCoffeeCo #Sweet&StrongCFACoffeeBlend #bronscor #luke1v37 #AlwaysFitLeague
#EastCapeChamps #fitness #CrossFitSA #CrossFitCulture #WOD #trainhard #athlete #healthyliving #fitfam #sharethebay #portelizabeth #southafrica

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 WOD

1) Toes to Bar RM – E2ndMo2ndM for 10 min

Score = Total Reps

then…

2) AMRAP the following for 15 minutes:
200 m B/Plate Run (15kg/10kg)
5 B/Plate to OH Burpees (15kg/10kg)

Score = Total Reps

EXTRAS

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

LITE WOD

1) Intermediate Option (Int1)
Toes to Bar RM – E2ndMo2ndM for 10 min

Score = Total Reps

Beginner Option (Beg1)
Hanging Leg Raises – E2ndMo2ndM for 10 min

Score = Total Reps

Beginner Option (Beg3)
Hanging Knee Raises- E2ndMo2ndM for 10 min

Score = Total Reps

then…

2) Intermediate Option (Int1)

AMRAP the following for 15 minutes:
200 m B/Plate Run (15kg/10kg)
5 B/Plate to OH Burpees (15kg/10kg)

Score = Total Reps

Beginner Option (Beg1)

AMRAP the following for 15 minutes:
200 m B/Plate Run (10kg/5kg)
5 B/Plate to OH Burpees (10kg/5kg)

Score = Total Reps

Beginner Option (Beg3)

AMRAP the following for 15 minutes:
200 m B/Plate Run (5kg/2.5kg)
5 B/Plate to OH Burpees (5kg/2.5kg)

Score = Total Reps

HOLIDAY WOD
Same as WOD 2 above but use a rock/weighted backpack to run and do burpees with!

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/afl-competition-training/

Cool-down/Trigger Ball/Foam Roll/Stretch