Thursday, March 20, 2014

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


Rope Climb
L sit hold
Hand Stand Hold
Coach Monica
Ring Hold

1 min each station
2 rounds

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

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