2) Christmas Party at Lake House Tigoni 1pm – 6pm Sat 24th Nov. 3000 Ksh cash only payment. Limited spaces
3) Movement, Stability and Prehab Webinar with Dr Jordan Shallow from the US. 9am – 11am Sat Nov 24th. 250 Ksh.
DanceFit – CrossFit and Dance, who knew! Thursday 7pm, sign up wodify.
CrossFit Kwetu – Hiit&Run
Note your times for the rowing. Gradually get quicker and work out the distance for your rowing in the workout.
30 Mountain climbers
15 Mountain climbers
10 Mountain climbers
Hiit&Run – Thursday 1 (No Measure)
Choose a distance you can row in about 20s if you go flat out – 50m, 75m, 100m, 125m
You have 7 mins to perform 5 rows of that distance – each should be as fast as possible.
Starting on MIN 8 –
5 tuck jumps, 5 burpees
Starting on MIN 14 –
4 rounds – 45s High Knees, 45s Plank 30s Rest
TOTAL TIME – 22 Mins
60s in Frog pose
60s seated back twist each side
60s elbow to ankle and open (30s each side)