CrossFit Upcountry Maui

A. Three rounds NFT:

Run 100

10 Russian KBs 

10 Cossack squats 

10 leg raises

B. In 3:00

Run 100 meters 

In remaining time AMRAP: 

5 V-Ups 

10 Sumo deadlift high pull

15 Mountain Climbers 

Four rounds, resting 1:00

C.1:00 front plank

0:45 side plank

0:45 side plank

0:30 flutter kicks 

Two rounds, resting 1:30 between 

C) Cooldown: 

10 Cobras 

0:45 Child’s pose lat stretch per side 

10 Cobras

050620 WOD

A. 3 x 0:30

Jumping Jacks

Left Plank

Reverse Burpees 

Right Plank 

B. )  4 sets (not for time):

• 20 One Arm Bent Over Rows (10 each arm; pick weight)
• 20 One Arm Bicep Curls (5/5/5/5; same weight)

C. 20 Minute EMOM:

1: 12 Step-ups with DB

2: 12 Alt DB/KB Snatches (6/side)

3: 12 bird dogs 

4: 12 DB/KB Hang Clean + Jerk

A. Warmup:

3 Sets NFT

100m Run

5 Inch Worm Push-Ups

10 Jumping Squats 

50m Waiter Carry 

B) Strength:

Every 2 Minutes for 10 Minutes 

12 Bulgarian split squats @22X1 (6/ side)

C. In three minutes 

40 double unders

12 Single Arm DB/KB Thrusters (6side)

12 Russian KBS

Max reps of reverse burpees in remaining time

Repeat four rounds resting 2:00 in between rounds