May 12 2015

Powhiri for Kendrick Farris’ is this Friday at 7 pm. There is another haka practice tomorrow night (wednesday) at 7;30 pm directly after the 6:30 pm class. If you couldn’t make it this past Sunday, or need another crack at it- come along!

Connectivity: Kip/butterfly

A2.Connectivity: 3×8 prone dowel raises
1 set of tabata: alternating tight arch and hollow hold then:

5 sets of 5 kipping pullups or 5 butterflies *  focus on hollow position /tight body

Watch Dusty Highland, the master of Crossfit Gymnastics, hit his butterflies with a tight, hollow position HERE

A1. beg sp 3×5 int 2sp+3 pp x 5
A2. Max strict T2b FOCUS on eccentric phase

B .AMRAP 15 min
10 thrusters 50/35
10 box jumps 24/20
20 dubs



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