WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A. Group warmup

B. Three rounds:

Single-leg RDL with KB x 10 / side

Front plank x 1:00

KB oblique side bends x 15 / side

Rest 2:00 between rounds

C. Every 5:00 for 20:00

300-meter run

20 Russian KBs (50/35)

15 toes to

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Reps)

A. Group warmup

B. Movement prep

C. Four sets for max reps of:

2 Minutes of Assault Bike (for calories)

Rest 30 seconds

1 Minute of Strict Handstand Push-Ups

1 Minute of Strict Pull-Ups

Rest 30 seconds

2 Minutes of Rowing (for calories)

Rest 3 minutes

CrossFit Upcountry Maui – CrossFit