CrossFit Upcountry Maui

042020 WOD

A. Warm-up:

3 x 0:30

Air squats @32×1

Inchworm to cobra

Reverse snow angel

Cat cow

B.  Three Sets Of:

Bulgarian Split Squats x10 Per Side 

*Add DB, KB, or odd object for weight*

Rest 2:00 Between Sets

C. 12 Minute AMRAP

5 Single Arm Hang full clean (Right)

5 Single Arm Hang full clean (Left)

10 V-ups

5 Single Arm Push press (Right)

 5 Single Arm Push press (Left)

10 V-ups

*Use DB, KB, or odd object for weight*

D. Tabata

Russian twists

041820 WOD

A. Warm-up:

0:30 x 3

Air-squats @32×1

Step-ups

PVC good mornings

PVC pass throughs

B. For time:

50 suitcase deadlifts (50/35) 25/ side

50 sit-ups

50 step-ups (24/20) no weight

50 single-arm thrusters (50/35) 25/ side

C. Cash-out:

0:45 right side plank

0:45 left side plank

1:00 front plank

0:30 flutter kicks

Complete two rounds resting 1:00 in between

041720 WOD

A.  Warmup 

3 Sets NFT

100m Run

5 Inch Worm Push-Ups

100m Run

10 Jumping Squats 

B.  Strength 

4 Sets of: 

Good mornings x10-12 w/KB or DB

*Superset with Glute Hip Bridge x20*

Rest 1:00-2:00 between sets 

C.  Metcon 

3 Rounds 

3:00 AMRAP

5 Burpees 

10 Single Arm DB/KB Squat Clean

20 Lateral Hops Over DB/KB

1:00 Rest Between Rounds 

*Pick up where you left off on your previous round, score is total rounds + reps*