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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