Tuesday, April 14, 2015

On Monday the 9 a.m. class said a hui hou to Jeff and Naomi (right), who are heading back to BC. We love having returning visitors who become CrossFit Upcountry family. Thanks for choosing to come back time and again! More Maui memories ahead!

041415 WOD

A. Two rounds

0:45 L plank

1:00 F plank

0:45 R plank

0:30 hollow rock / hold

1:00 rest

Any time you drop the plank, even during the transition, accumulate 5 burpees, to be performed at the end of the core work.

B. Turkish get-ups

In 10 minutes build to a heavy set of three, then complete 4 x 3/side at that weight.

C. In 14:00

Buy-in: 1K row, then

AMRAP

30 double-unders

15 pull-ups

10 dumbbell burpee deadlifts (35/25)

>> On-Ramp

In 10:00

Buy-in: 800-meter row, then

AMRAP

60 singles

15 ring rows

10 dumbbell burpee deadlifts