Friday, December 24, 2021

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A) Warmup

Coaches Choice

B) Movement Prep

C) Metcon: “12 Days of Christmas”

For Time:

100m Run

2 Alt. Single Arm DB Thruster @50/35

3 Bar Muscle-Up

4 Alt. DB Snatch @50/35

5 Handstand Push-Up

6 Box Jump Overs @24/20

7 Burpees

8 Alt. DB Front Rack Lunge @50/35

9 Toes to Bar

10 Single Arm S2OH @50/35 (5 Per Side)

11 DB Goblet Squats @50/35

12 Alt. Single Arm Devils Press @50/35

*45 Minute Time Cap*

As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this: Complete 1, then 2,1, then 3,2,1, and so on until you get to 12,11,10,9,8,7,6,5,4,3,2,1. Modifications will be given.