crossfit upcountry maui

Group warm up

Mobility work: Hips!

Strength: Wendler back squat

WOD: 4 rounds for time;

400m run
10 thrusters
10 pull ups
10 push ups

The box continues to grow and the energy is outstanding! Here’s one of our newest, Melissa, who attacks every WOD with enthusiasm and a smile!

And how great it is to have Claudia back, with her side kick Rio!!

Group Warm Up

Skill:
Rope climbs, towel pull ups

Strength:
Wendler deadlifts

WOD: 10 rounds for time:
7 stiff legged deadlifts
5 inverted burpees
3 HSPU

Group warm up and foam rolling.

Skill: Goals & Goats

Strength: Make up any of the Wendler lifts you missed this week. Don’t get behind!

WOD: Max reps per station for one minute;
Sumo Deadlift High Pulls
Sit ups
Burpees
GHD back extensions
Rest one minute and repeat for a total of 4 rounds

If you missed one of the awesome workouts from earlier in the week you may choose to do one of those instead.