WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Reps)

A. Coach’s warmup

B. In teams of two partition any way for max reps:

2:00 front squats (95/65)

2:00 burpees over bar

2:00 shoulder to OH

2:00 assault bike

Three rounds, resting 4:00 between rounds.

CrossFit Upcountry Maui – CrossFit

Deadlift

B. Deadlift

Take 12-15 minutes to build to a challenging 3 with good form.

Metcon (Time)

C. For time:

500m-400m-300m-200m-100m run

50-40-30-20-10 sit-ups (on-ramp half reps)

50-40-30-20-10 double unders (or x2 singles)

(Run 400 + 100 meter for 500)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Warm-up: Coach’s choice

B. Three rounds of:

1:00 banded marches while holding med-ball (20/14)

0:30 rest

1:00 bird dogs ( 0:30/ side)

0:30 rest

1:00 weighted front plank

1:00 rest

C. Max reps at each station

1:00 row for calories

1:00 single leg v-ups

1:00 DB step-ups (one dumbbell 50/35)

1:00 reverse burpees

Repeat three rounds resting 2:00 between rounds