Cross-Fit Club

Below are detailed list of attainments needing to be met to achieve the new KGS Cross-fit wrist band:

Red Band Standard

  1. Rig climb using hand to hand technique
  2. Execute the following exercises correctly:

Press up, Squat, Burpee

Grey Band Standard

  1. Double handed rig climb
  2. 7 Minute Burpee test, have to achieve above 70
  3. Dead-lift with correct form

Black Band Standard

  1. Double handed rig climb, bottom to top without touching the middle bar
  2. 7 Minute Burpee test, have to achieve above 80
  3. Power-clean/ Snatch with good form