Crossfit Kawaihae Day 3

 Every coach and every athlete I met at Crossfit Kawaihae was super welcoming and supportive. I dont think I have been in a gym that had so many nice people ever.


Warm Up

400m Run W/Med Ball
PVC Mobility

Skill

Rope Climb
L sit hold
Hand Stand Hold

Coach Monica

Ring Hold

1 min each station
2 rounds


WOD
5 Rounds
200m run
10 KBS @53lbs
12 Lat Bar Burpees
25 Double Unders

Time - 16:14 


Cool Down
400M run

Ring of Fire abs
5 Sec hollow hold # 10 sec ab movement


9 reps
Stretch