Foam Roll/Trigger/Warm-up/Mobilise/Activate
WOD
1) Push Press 5-5-5-5-5 (the bar starts on the floor…clean up the 1st rep!) (start on 75% 1RM and climb)
Score = Load
then…
2) Complete the following “Sprint Chipper” for time:
15 Thrusters (75kg/48kg or 65% 1RM)
Sprint 200 m
10 Bar Muscle-up’s
Time Cap = 5 min
Score = Time
Rest 5 min and repeat in reverse!
Complete the following “Sprint Chipper” for time:
10 Bar Muscle-up’s
Sprint 200 m
15 Thrusters (75kg/48kg or 65% 1RM)
Time Cap = 5 min
Score = Time
C-WOD – Please see the class whiteboard. Anyone interested in following this programming
who is not a member of CrossFit Algoa can contact Dave on dave@algoacrossfit.com for
details & fees.
Cool-down/Trigger Ball/Foam Roll/Stretch
Featured Image & Fact – Registration for The Nutritech East Cape Champs is still Open
