Monday 30/05/16

Announcements

Wednesday 1st June Public Holiday Opening: Classes at 9am, 11am, 1pm

CrossFit Kwetu – CrossFit

Warm-up

Gentle 400m Run

20 Squats

15 Mountain Climbers

10 Pancake Sit Ups

5 Walk Outs

Technique

Thrusters

Burpees

Thruster (3 – 3 – 3 – 3 – 3)

5 Mins to build to 80% of 1 rep max.

In between perform wrist mobility

Metcon (AMRAP – Reps)

8 Min EMOM

Competition –

6 Thrusters (52.5/35)

4 Burpees Over the Bar

Fitness –

6 Thrusters (35/25)

4 Burpees Over the Bar

Health –

6 Thrusters (22/17 or plate)

4 Burpees Over the Bar
Your score is the number of reps completed before breaking. If you complete the EMOM your score is 80.

Strength

Accumulate 3 Mins in Dead Hang.

Every time you drop perform 20 Ab Mat Sit Ups

Mobility

Quads

Hamstring

Glutes