Tuesday, April 12, 2022

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A) Warmup

Coaches Choice

B) Metcon

For Time:

8 Wall Balls @20/14#

4 Shuttle Runs  50 meter run

2/1 Bar Muscle-Up

16 Wall Balls @20/14#

8 Shuttle Runs  100 meter run

4/2 Bar Muscle-Up

24 Wall Balls @20/14#

12 Shuttle Runs  200 meter run

6/4 Bar Muscle-Up

32 Wall Balls @20/14#

16 Shuttle Runs 400 meter run

8/6 Bar Muscle-Up

24 Wall Balls @20/14#

12 Shuttle Runs 200 meter run

6/4 Bar Muscle-Ups

16 Wall Balls @20/14#

8 Shuttle Runs 100 meter run

4/2 Bar Muscle-Ups

8 Wall Balls @20/14#

4 Shuttle Runs 50 meter run

2/1 Bar Muscle-Ups

*1 Rep of Shuttle run is down and back 25’ each direction. At the turn around, both feet and one hand must be over the line. Time Cap is 25 Minutes*

C) Cooldown

1:00 Banded Lat Stretch Per Arm

1:00 Couch Stretch Per Arm