- Coach Adam
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