Wednesday 8/06/16

CrossFit Kwetu – CrossFit

Warm-up

6 Alt Min EMOM

10 PVC OHS

8 1 Armed KB OHS

Burgener Snatch Warm Up

Strength

6 Rounds

Every 90s –

1 Squat Snatch

1 Low Hang Squat Snatch

1 High Hang Squat Snatch

Weight should be built up to heavy. With GOOD FORM.

Metcon (Time)

For Time –

Competition –

21 Wall Balls

1 Wall Climb

40m Bear Crawl*

15 Wall Balls

3 Wall Climbs

40m Bear Crawl

9 Wall Balls

5 Wall Climbs

40m Bear Crawl

Fitness –

Mod Wall Balls

Wall Climb to within 50cm of wall

Health –

Wall Ball Touches

Wall Climb as high as possible

* 40m Bear Crawl = 2 Lengths inside

TIME CAP – 15 Mins

Gymnastics

20 Strict T2B

20 Strict Knees to Max

Mobility

2 Mins in each

– Box Splits

– Regular Splits

– Seated Straddle

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