CrossFit Upcountry Maui

Hi Upcountry family! Here are zoom meeting IDs for the next month. No need passcodes. Feel free to distribute to other members and please come when can! 

6 A.M. M-F Meeting ID: 980 882 726

7 A.M. SAT Meeting ID: 642 848 689

8 A.M. M – SAT Meeting ID: 644-561-822

4:30 P.M. M-F Meeting ID: 823-861-126

033020WOD

A. Two rounds of:

0:45 side plank

0:45 side plank

1:00 front plank

0:30 hollow hold

2:00 rest

B. Five rounds for reps (30 minutes)

0:30 High Knees

0:30 Rest

0:30 Chair Dips

0:30 Rest

0:30 Jumping Squats

0:30 Rest

0:30 Russian KBS

0:30 Rest

0:30 Lateral lunge steps

0:30 Rest

0:30 Plank up/ plank down

C. Cool down stretches 

032820 WOD

A. Run 400

Three rounds NFT:

5 wall squats (facing wall)

10 lunges (5/side)

15 jumping jacks

0:30 side plank (0:30 each side)

B. 5 Rounds For Max Reps: 

0:30 DB/KB Step-Ups 

0:30 Rest

0:30 Plank Shoulder Taps

0:30 Rest

0:30 Double-Unders (Sub High Knees) or double taps 

0:30 Rest

0:30 DB/KB Goblet Squat

0:30 Rest

0:30 V-Ups 

0:30 Rest

A. Warm-up: Run 400 meters

Then three rounds NFT:

10 PVC good mornings

8 pass throughs or arm circles

5 wall squats

B. Every 2 Minutes for 10 Minutes

20 Single Leg RDL (10 per side)

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

C. 5 Rounds For Time: 

10 Push-Ups 

20 DB/KB Row (10 Per Side)

30 Air Squats