• Saturday 10/02/2018

    CrossFit Kwetu – CrossFit

    Warm-up

    3 rounds of increasing intensity

    100m Run

    5 hand release press ups

    5 box jumps

    5 each side in lunge position. Inside elbow to ankle and twist to reach for ceiling

    5 on each side Samson stretch

    5 squats

    Metcon (AMRAP – Reps)

    Stuck in the 80s

    AMRAP 35. For time in pairs –

    80 Burpees

    80 Sit Ups

    80 Press Ups

    80 Wall Balls (9/6)

    80 KB Swings (24/16)

    80 Med Ball Front Squats (9/6)

    80 Double Unders

    80 Box Jump Overs (24/20)

    Working in pairs for 35 mins.

    Only one partner working at a time.

    On 0, 5, 10, 15, 20, 25, 30 each pair will run 400m carrying their Med Ball with them.

    On returning from the run carry on from where you were previously up to.

    Scale as needed. Your coach will scale the run if necessary. You should not spend more than 2 mins 30s on the run.

    Mobility

    10 slow mountain climbers

    10 slow pancake sit ups with extended stretch

    10 walking Samson stretches

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