Fri, Jan 6
Group warm up
Mobility & skill:
Shoulder MOB
HSPU
Strength: Wendler Bench
WOD: For time:
200m sprint
21 wall balls
21 toes to bar
400m sprint
15 wall balls
15 toes to bar
800m sprint
9 wall balls
9 toes to bar
crossfit upcountry maui
Aloha Sarah! Thurs, Jan 5
How exciting it is to welcome Sarah back to the box! Sarah, visiting from Berkeley, CA, with her husband Jarred and son, Kai, was one of the original CrossFit UpCountry Maui members from the garage days. Sarah was very pregnant when they moved away a year and a half ago and what a pleasure it was today meeting Kai! We look forward to having you join us for the next couple weeks!
Group warm up:
3 rounds of Cindy with dead hang pull ups
Strength: Wendler Press
WOD: 5 rounds for time
10 DB push press (each arm)
100m walking lunge holding dumbbell at chest
30 double unders (100 singles)
Tues, Jan 3
Tires aren’t just for jumping!
Group warm up
Strength: Wendler Deadlift
WOD: 5 rounds for time;
400m run
15 burpees
15 deadlifts (50% 1 RM)