CrossFit Upcountry Maui

073121 WOD

A. Warm-up: Coach’s choice 

B. In teams of two, 20:00 AMRAP 

5 pull-ups 

7 burpees 

9 Russian KBS (53/35)

200 meter run

Switching after each round

C. Tabata 

Choose two different ab movements 

073021 WOD

A. Take 15 minutes to work to a challenging deadlift x3

B. 20 minute AMRAP, to be completed in teams of 3.

Partner 1: ME wall balls (20/14 to 10’/9’)

Partner 2: 15/12 cal bike

Partner 3: rest 

Score is total number of wall balls 

072921 WOD

A. Group warmup

B. Three rounds of the following:

10/side bicep curls

15 glute hip bridges

1:00 weighted front plank

Rest 2:00 between rounds

C. EMOM 25:00

Min 1) 100-meter run

Min 2) 16 single-arm alternating DB snatches

Min 3) 15/12 push-ups

Min 4) 50-meter lunges

Min 5) 15 toes to rings