Monday, October 30, 2017
FITTEST ON THE VALLEY: We are so proud of our athletes who participated in Maui’s annual individual competition, held last Saturday and Sunday at All Kine CrossFit in Wailuku. Full recap + more pix coming soon. Spoiler alert: Nikki V., who just started CrossFit, won first in her division!
103017 WOD
A. Warm-up: Coach’s choice
B. Back squat [deload week]
40% x 5
50% x 5
60% x 5 (no max out set)
C. For time:
40 Kettlebell Swings (53/35))
20 Alternating Reverse Lunges with KB Goblet Hold
20 Pull-Ups
30 Kettlebell Swings
15 Alternating Reverse Lunges with KB Goblet Hold
15 Pull-Ups
20 Kettlebell Swings
10 Alternating Reverse Lunges with KB Goblet Hold
10 Pull-Ups
>>On-ramp
Same reps
Lighter kettlebell
Bodyweight lunges
Ring-rows