WOD (Workout of the Day)

CrossFit Upcountry Maui – CrossFit

Box squat

B. Box squat

Every 2:00

1 set- 5 reps

2 set- 5 reps

3 set- 3 reps

4 set- 3 reps

5 set- 2 reps

6 set- 2 reps

Metcon (Time)

C. For time:

Run 200 meters

20 wall balls (20/14, 10’/9’)

15 burpees

10 kipping pull-ups

Rest 1:00

Run 200 meters

20 wall balls

15 burpees

10 strict pull-ups

Rest 1:00

Run 200 meters

20 wall balls

15 burpees

10 C2B pull-ups

CrossFit Upcountry Maui – CrossFit

Metcon (Time)

A) Warmup

Coaches Choice

B) Movement Prep

C) Metcon: “12 Days of Christmas”

For Time:

100m Run

2 Alt. Single Arm DB Thruster @50/35

3 Bar Muscle-Up

4 Alt. DB Snatch @50/35

5 Handstand Push-Up

6 Box Jump Overs @24/20

7 Burpees

8 Alt. DB Front Rack Lunge @50/35

9 Toes to Bar

10 Single Arm S2OH @50/35 (5 Per Side)

11 DB Goblet Squats @50/35

12 Alt. Single Arm Devils Press @50/35

*45 Minute Time Cap*

As many of you know the idea behind the WOD is a pretty simple one – it’s a pyramid workout that follows the spirit of the classic song of the same name. The workout goes a little something like this: Complete 1, then 2,1, then 3,2,1, and so on until you get to 12,11,10,9,8,7,6,5,4,3,2,1. Modifications will be given.

CrossFit Upcountry Maui – CrossFit

Turkish get up

12:00 to build to a challenging Turkish get up

1 / side

Metcon (No Measure)

B. 20:00 EMOM

1 – 12/9 cal row

2 – 0:45 front plank

3 – 10/7 bike

4 – 15 strict sit-ups

5 – 100 meter run