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‭‭John‬ ‭3‬:‭16‬ ‭ESV‬‬ (Image courtesy of You Version)

Enjoy your Easter Saterday with family and friends! Get outdoors, be active and have fun! Enjoy the Home WOD below… Check the Whats App group for Open Box times!!

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Alternatively call us on: 0784517637 (adults & kids)  

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ONLINE WHITEBOARD/COACHING – 080423

Reminder to view the home-based pdf for full mvt standards and coaching for those training at home!

RX, LITE and HOME WOD

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

HAPPY EASTER SATURDAY!!

THE EASTER BUNNY #2 –

Complete 27-21-15-9 of the following FT:
Alternating Jumping Lunges (21-15-9 per leg)
Burpee broad jump (1 m jump)
Jumping Squats (feet must visibly leave the ground)
Handstand Walk (m)
Shuttle Run (15.24 – 1 SHUTTLE IS 2X 7.62M)
Double Unders

TC – 25 min

Score = Time/TC plus 1 sec/rep missed

NB Shuttle std – both feet pass line and one hand touches floor each half rep (except at start and end)
NB – 1 shuttle = 15.24m whic is 2 x 7.62m

CFA LITE Options:
Int1 – 21-15-9-6m; 21-15-9-6 DU
Int2 – 18-12-6-3m; 18-12-6-3 DU
Int3 – 15-9-6-3m or 5-4-3-2 Wall Walks (WW); 15-9-6-3 DU
Beg1 – Jump change lunge; Bp Broad Jump (0.5m); 5-4-3-2 Half WW; SU
Beg2 – Step Lunges; Bp Broad Step (0.5m); Airsquat; 5-4-3-2 Scaled 1-step WW; SU
Beg3 – Static lunges; Bp Broad Step (0.35m); Airsquat; 5-4-3-2 Worm Walk; SU

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

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 5th in 2019. He 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/

Trigger Ball, Foam Roll, Mobilise & Stretch!