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 –

– 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