Happy Monday to you ALL!  We hope you all enjoyed your Easter weekend.  Janelle and I just wanted to say Mahalo for sticking with us through these past few weeks.  Lahaina CrossFit is not going anywhere and we are ready to get the energy back in the box as soon as we get the green lights. As mentioned we are also using this time to make gym improvements (finish bathrooms, touch up paint, new plyometric boxes, and cleaning every piece of equipment and weights).  We hope you are enjoying the AT HOME workouts.  We are grateful to still be apart of ALL your lives even away from the box. See you soon!

WARM UP:

3-4 Sets

10 Double Unders (20 Singles or Line Hops – Over/Back is 1)

30 Second Wall Sit 

5 Hand Release Push-Ups 

30 Seconds Dumbbell Goblet Squats (Holding DB or KB)

WOD:

#trustfall

AMRAP 20:

40 Air Squats

10 Strict Handstand Pushups (or 20 Pushups) *Can also 10 Strict DB Press – 10 per side if only 1 DB 

10 Reverse Burpees  Video

*Every 2 Minutes (Starting at 0:00): 40 Double Unders (60 Singles or Line Hops = Over and back is 1)

CASHOUT:

On the 1:30 x 6 Sets:

Weighted Split Squat Complex
Unweighted Split Squat Complex

First set is completed entirely on a single side. Second set on the opposite, totaling three total for each side. Choice of weight, and how to hold.

1 Split Squat Complex – Video Here 
7 Bottom Range Split Squats
7 Top Range Split Squats
7 Full Range Split Squats