• 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

  • Hiit&Run Tuesday 1

    CrossFit Kwetu – Hiit&Run View Public Whiteboard Warm-up 2 x 1 length bunny hops 30 Elbow to ankle and open (15 each side) 20 Plate GTOH Hiit&Run Tuesday 1 (No Measure) 5 Rounds of 60s work 30s rest – Station 1 – Jumping Jacks Station 2 – Jumping Lunges (weighted if possible) Station 3 –

  • Tuesday 18/09/2018

    CrossFit Kwetu – CrossFit View Public Whiteboard Warm-up 3* 20 jumping jacks 10 banded pass through throughs 3 walk outs 6 Hawaiian squats each side Back Squat (4-4-4-2-2) 6 Mins to build up to 70% of 1RM Lift every 2.5 mins Beginners to use comfortable weights as they work on their mechanics follwing below rep