WOD

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

1 Bar Muscle-up drills (specific strength & technique work):

a) Hips to bar drill (straight arm pull) 6 x 3 reps

b) Feet on wall muscle-up drill 4 x 3 reps

* Scaling – deload using bands!

Score = For Quality (Note Successfull reps on b.)

then…

2) AMRAP the following for 20 min:

12 Pistols

10 T2B

8 Box’s Jumps (76cm/61cm)

6 Burpees

4 C2B Pull-up’s

2 Strict deficit HSPU’s (11cm/7cm)

1 M-up

Score = Total Reps

Score = Time/TC plus 1 sec/rep missed

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

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 – Another of our elite athletes (Eva Thornton) confirmed for the Nutritech

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