- 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