• Tuesday 18/04/2017

    CrossFit Kwetu – CrossFit

    Warm-up

    5 x Yoga Sequence –

    2 Mountain climbers – Mountain climber with twist – into sumo squat hands down – with hands on floor raise hips x 3 – 5s each side squat twists

    Mobility

    Shoulders

    Upper thoracic

    Gymnastics

    12 Mins –

    Acc

    60s in Handstand

    20 Shoulder Taps

    20 Kick Ups to Handstand

    Ext – 10 Carthwheels

    6 Mins –

    Accumulate

    30 Pistols

    – Full

    – Slope

    – Box

    – Onto bench or Bands

    Metcon (AMRAP – Reps)

    3 rounds for reps

    Competition –

    One minute of back squats (60/40)

    Rest one minute

    One minute of chest-to-bar pull-ups

    Rest one minute

    One minute of power cleans (60/40)

    Rest one minute

    Fitness –

    Back squat (40/25)

    Pull ups

    Power clean (40/25)

    Health –

    Back Squat (30/22) OR as needed

    Ring Rows

    Power Cleans (30/22) OR as needed

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