Monday, May 9, 2022
CrossFit Upcountry Maui – CrossFit
Backsquat
A) Warmup
Coaches Choice
B) Backsquat
Every 2:00 for 6 sets
Set 1- 5 reps
Set 2- 5 reps
Set 3- 3 reps
Set 4- 3 reps
Set 5- 1 rep
Set 6- 1 rep
Build to a challenging single with good form. Use an experienced spotter
Metcon (Time)
C) Metcon
For Time:
25/20 Calorie Bike
75 Wall Balls @20/14# & 10/9’
25/20 Calorie Bike
*Every time you break on the Wall Balls perform 1 Ring Muscle-Up, sub 1 strict pull-up and 1 dip. Stagger heats by 2 Minutes if needed*