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  • Hiit&Run Wednesday 1

    CrossFit Kwetu – Hiit&Run View Public Whiteboard Warm-up 3 x 20 Dynamic leg swings on both legs 20 Fast heel to bum flicks (10 on each leg) 20 Hip hinges (holding the bar) – focus on deadlift technique 3 Broad jumps Hiit&Run Wednesday 1 (No Measure) 3 Rounds of 60s work 30s rest – Station

  • Bootcamp – No weakness Wednesday 1

    CrossFit Kwetu – Bootcamp View Public Whiteboard Bootcamp – No weakness Wednesday 1 (No Measure) Max 6 per camp Mini Camp 2 Mins – KB Deadlift 2 Mins – Deadhang 2 Mins – Backward bear crawl Midi Camp 3 Mins – Tyre flips 3 Mins -Tyre pulls (using straps to drag tyres with feet in

  • Wednesday 19/09/2018

    CrossFit Kwetu – CrossFit View Public Whiteboard Warm-up 5 mins X and Os Then 3* 5 back and 5 forward arm circles 3 broad jumps 10 wall squats Technique Handstand 4 Mins Focus on arm position and engaged mid section EMOM 12 mins Every 2mins Min 0-2, Handstand hold or walk practise (can partner up)/

  • Bootcamp – Tabata Tuesday 1

    CrossFit Kwetu – Bootcamp View Public Whiteboard Bootcamp – tabata Tuesday 1 (No Measure) Max 6 per tabata 1 – Tabata Burpees Rest 1 min 2 – Mix Tabata Handstand or high plank hold Rest 1 min 3 -Tabata Bear Crawl Rest 1 min 4 – Tabata Sit Ups 19 Mins total Warm-up 10 Mins