January 09, 2017

New Member Promotion:

        Refer a friend to sign up for a month membership at Kauai Crossfit between January 1 and February 15 and receive $25 off your next month’s membership.

        NEW MEMBERS receive a free personal training session led by one of our coaches.  Contact Meli@kauaicrossfit.com or 808 346 8530

Warm-up

Coach's Choice

Strength

 (1L,1R)(1L,1R)(1L,1R)(1L,1R)(1L,1R) Turkish GET UP

5 sets of 1 right arm/1 left arm turkish get up build to heavy

Metcon (AMRAP - Reps) 3 Rounds 1 minute each station:

Sledge Hammer swings onto the tires outside Sled push Rope Climbs Slam balls KB clean and jerk (1.5/1) Goblet squats 1.5/1 Rest station 2 People at each station, if there is more than 14 people add an abmat station

Cooldown

Roll on lacrosse ball 5 minutes