• Hiit&Run Monday 1

    CrossFit Kwetu – Hiit&Run View Public Whiteboard Hiit&Run Monday 1 (No Measure) 5 Rounds of 60s work 30s rest – Station 1 – Handstand hold or high plank (as long as possible) Station 2 – DB or KB Thrusters (light/mod) Station 3 – Broad jumps Try to maintain the same reps in each round Total

  • Bootcamp – Legs for days

    CrossFit Kwetu – Bootcamp View Public Whiteboard Warm-up 10 Mins max 30s On 10s Off 3 x 1) Waking lunges with a twist 2) Bear crawl 3) Down dog to cobra 4) Elbow to ankle and open Bootcamp – legs for days 1 (No Measure) 6 Max per Camp Mini Camp 2 Mins – Walking

  • Monday 17/09/2018

    CrossFit Kwetu – CrossFit View Public Whiteboard Warm-up 2* 100m run 10 banded pull a parts 10 Russian baby makers Then Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push