“You may delay, but time will not.”
-Benjamin Franklin

Above: (Top) The Shimamoto girls display their excellent form in 3 of the movements done in today’s Keiki CrossFit workout, including Knees to Elbows, Squats, and Push-ups! Great job girls, you guys are doing awesome!! (Bottom) Mother-Daughter duo, Fay and Savannah, on the rings for Ring Dips! These 2 have recently made 1-year with CrossFit Hawaii! Awesome awesome! Big congratulations! Not only has Savannah grown inches in that year, but she has also improved her strength and coordination through our workouts. As I was pushing Fay through her last 30 Wall Ball Shots, Savannah told me, “my mom may not look like she appreciates you at the moment, but she does and she always appreciates you after the workouts!” Awesome! That is so good to know! 🙂 Go get your CrossFit on!

Keiki CrossFit
Warm-up: Form work (squats, push-ups, bear crawls, walking lunges, and tire jumps)

Workout of the Day:
2-3 rounds, of:
Bear Crawl
Tire (In & Out)
Walking Lunges
Tire (In & Out)
Bear Crawl
Max Push-ups in 1-minute (30 seconds for 4-7 year olds)
Max Squats in 1-minute (30 seconds for 4-7 year olds)

Cool Down: 20 Hollow Rocks (Hollow Rock practice for 4-7 year olds) and 2 sets of 10 Knees to Elbows

Today’s Workout:
“Where’s the Bucket?”
For time:
20 Ring Dips (shoulder to top of ring)
40 Burpees
60 Double Unders (x5 for Single Unders)
80 KB Swings (53/35#s)
100 Wall Ball (20/12#s, 10′ target)