Saturday 4/06/16

Announcements

nb Change to emailed date. Farewell dinner at Fogo Gauchos for Antonia and Brendon is now FRIDAY 10th JUNE at 8pm. Please let Josphat know if you are coming. Pay on the day.

CrossFit Kwetu – CrossFit

Warm-up

Technique

Bar Muscle Ups

EMOM

8 Min EMOM

1-3 Bar Muscles Ups (Scaled as needed)

OR

1-3 reps of Bar Muscle Up Progression

Bar Muscle Ups

Metcon (Time)

21 – 15 – 9

HSPU

KB Swings

After each round do 100 DUs (inc after the 9s!)

Competition –

(32/24)

Fitness –

1/2 Ab Mats

(24/16)

50 DUs or 200 Singles

Health –

Box HSPU or Push Ups

(12/8)

200 Singles

TIME CAP 15 Mins

Challenge

10 x 30m Sprint (FLAT OUT) with walk back recovery

Mobility

Hamstrings & Quads

Print Friendly, PDF & Email

Speak Your Mind

*

Time limit is exhausted. Please reload CAPTCHA.