• Support the Algoa CrossFit and CrossFit East London Teams at the “United We Stand Games” in Durban. Follow the action on https://www.facebook.com/UnitedWeStandGames?ref=stream&hc_location=stream and http://unitedwestand.co.za/.
  • Trigger/Warm-up/Mobilise/Activate
  • 1) Complete 2 rounds of the following (rest as required):
  • Max Hold L-sit
  • Max Hold Tuck Planche
  • Max Hold Rear Tuck Lever
  • Max Hold Front Tuck Lever
  • (Those who do not accumulate a min of 10 sec per hold, must complete 4 repeats of that given hold)
  • then…
  • 2a) Time to:
  • * 100 Burpees (*time cap 10 min)
  • Rest 2 min
  • 2b) Time to:
  • * 100 Air Squats
  • Rest 2 min
  • 2c) Time to:
  • * 100 Push-up’s
  • Score = Time for (a), (b) & (c)
  • Cool-down/Trigger Ball/Foam Roll/Stretch