GET DAVE TO THE CROSSFIT GAMES AND STAND A CHANCE TO WIN A ROGUE ECHO AIRBIKE….

➡️ Rebel Elite Fitness Rogue Echo Bike Raffle – 20 September 2024

For more info on entering this raffle… scroll down⬇️⬇️⬇️⬇️⬇️

@rebelelitefitness have yet again come to the party 🥳 and are raising funds for all the 🇿🇦 South Africa 🇿🇦 CrossFit Games athletes in 2024…
Buy a ticket UNDER MY NAME to Win a Rogue Echo Airbike and the ticket proceeds go towards covering my CrossFit Games Trip to the finals! There are a handful of us going this year … so feel free to support more athletes also!!

Details from @rebelelitefitness

Support Our Athletes and Win a Rogue Echo Bike!

We’re excited to announce The Rogue Echo Bike Raffle, a fantastic opportunity to help our athletes compete at the 2024 CrossFit Games! 🎉

Purchase a raffle ticket for your chance to win a Rogue Echo Bike, worth R20,000, used at the REBEL Renegade Games, CrossFit Semi Final for Africa. All funds raised will support the athletes representing Africa on the global stage.

Click the following Link to get to the Raffle – https://rebelstore.co.za/product/rogue-echo-bike-raffle/

📅 Important Dates:
Raffle Ends: Saturday, 20 September 2024
Winner Announcement: Monday, 23 September 2024

🏋️‍♂️ How to Enter:
Buy at least one raffle ticket from the REBEL Store.
Choose the athlete you want to support.
Each ticket equals one entry – the more you buy, the better your chances!

Terms:
Must be 18+ to enter
Online entries only
Free delivery in South Africa
Winner may be publicized for transparency

Let’s get our athletes to the Games! 💪🌍

#CrossFitGames #SupportOurAthletes #RogueEchoBikeRaffle

➡️ Games Bound Raffle – TBA

➡️ Secret Sunrise – TBA (Sept/Oct)

FIND ALL OUR INFO TO HERE BY CLICKING THE LINK BELOW ⬇️

Click Here

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ONLINE WHITEBOARD/COACHING – 130824

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

1) DB Walking Lunges – 2 steps Farmers Carry, 2 Steps Front Rack, 2 Steps 2x DB OH – E90Son90s for 9 min (In 6 Rnds, Build to a Max Day)

Score = Max Load

LITE:

Keep loading so that great form is mainatained! Shoulder niggles adjust to Front Rack or Farmers Walk positioning!

then…

2) For time:

3 Legless Rope Climbs (4.1m)