Monday 6/06/16

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

Paused Front Squat (5 – 5 – 5 – 5 – 5)

Lift every 3 mins

0 – 3 – 6 – 9 – 12

In between perform max

L-Sit Pull Ups/Tuck Sit Pull Ups/Strict Pull Ups/Banded Pull Ups

L-Sit Pull-ups

Pull-ups

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Competition – 60/42 & Ring Dips

Fitness – 40/30 & Static Dips

Health – Hang Cleans 30/20 & Scaled Dips

Time Cap 12 Mins

Gymnastics

After Party Double Alternating Tabata:

8 rounds each of Hollow Rock/Super Man Hold (Alternating)

Mobility

20 Upper Thoracic Twists

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