CrossFit Upcountry Maui

042920 WOD

A. 3 x 0:30

Air squats @32×1

Inchworm to cobra 

Reverse snow angel 

0:30 front plank

B. Every 4 minutes, for 24 minutes (6 sets) for times:

10 SDHP

15 leg raises

20/15 push-ups

25 air squats

C. Tabata 4:00 

DB oblique side bends (switch sides every interval)

042920 WOD

A. 3 x 0:30

Inchworm to cobra

Scorpions

Bird-dogs

Cat / cow

B. Single Arm Press 

3 x 10 @30×1 (3 second negatives)

Superset with 3 x 10-15 bicep curls

C. 15:00 AMRAP

5 dips

10 stiff leg deadlifts

15 step-ups

100 meter run (sub 0:40 jumping jacks)

042820 WOD

A. Group warmup 

B. OTM 30:00

Min 1) 20 skater jumps

Min 2) 16 DB rows (8/arm)

Min 3) 40 high knees

Min 4) 16 DB thrusters (8/arm)

Min 5) Wild card

D. Cashout

4:00 ME sit-throughs