Drop-in at CF Kona

We had an outstanding drop-in at CrossFit Kona, this also being the first day when my daughter completed her full adult WOD. Handstand pushups and double-unders, no less…
The very friendly hosts and their workout were well worth the 40-minute drive from the hotel. As usual, I’m amazed why no CrossFit box is built around major resort areas…
CF Kona WarmUp
– 400m run then
10 each of:
– shoulder dislocates
– overhead squats (PVC)
– sit-ups
– back extensions
– strict pull-ups
– strict ring dips
Kona WOD
– 15-12-9-6-3 of Handstand pushups
– 30 double unders after each round
Warm-Down
– 2 mile run on the beach