• Tuesday 18/12/2018

    CrossFit Kwetu – CrossFit View Public Whiteboard Warm-up 400m Run 3 x 20 mountain climbers 10 banded glute bridges 10 air squats INTO – Partner squats 3 x 30s in squat – 15s holding weight plate, using it to counter balance yourself into a better squat position. After 15s your partner takes the weight and

  • Tuesday 18/12/2018

    CrossFit Kwetu – CrossFit Teens View Public Whiteboard Warm-up 3 rounds 4 Hawaian squats 10 goblet squat with partner and 10 without plate( maintain good position) 4 downward to upward facing dog 1 length bear crawl Roxanne song Burpees Metcon (Time) 3 rounds 20 Wall balls 18 cal row 15 dead lifts (65% 1RM) 6

  • Monday 17/12/2018

    CrossFit Kwetu – CrossFit View Public Whiteboard Warm-up Today’s class is in 3 parts 3 x 100m run 10s in handstand 10 push ups 10 air squats 10 pancake sit ups 15MINEMOM EMOM 15 Min 1 – 2 x 3 position squat clean – light weight, pause in position before executing Min 2 – 7m