Workout of the Day

CrossFit Upcountry Maui – CrossFit

Metcon (AMRAP – Reps)

A. Group warmup
B. Movement prep
C. Four rounds for max reps, with 2:00 rest between each:
2:00 ME row for calories
0:30 rest
1:00 ME reverse lunges (50/35) one dumbbell
1:00 ME single arm DB snatches (50/35)
0:30 rest
2:00 ME bike for calories
Score is total reps and calories

D. Tabata
Choose two ab exercises

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

THURSDAY

A. Group warmup

B. EMOM 12:00

1. hamstring curls w band x 0:30

2. Cross body mountain climbers x 0:30

3. Glute hip bridges x 0:30

C. In 3:00

200-meter run

25 Russian KBs (50/35)

ME 25-foot burpee broad jumps

4 rounds, resting 1:00 between each. Record amount of completed 25-foot burpee broad jumps

CrossFit Upcountry Maui – CrossFit

Bench press

A. Group warmup

B. Bench press

Every 2:00 for 12:00

set 1) 5

Set 2) 5

Set 3) 3

Set 4) 3

Set 5) 1

Set 6) 60% of last set and max out

Put max reps in notes

Metcon (AMRAP – Rounds and Reps)

C. 10:00 AMRAP in teams of two, alternating full rounds:

3 power cleans (135/95)

6 push-ups

9 air squats

Rest 5:00

10:00 AMRAP

3 strict pull-ups

6 push presses (135/95)

9 box jumps (24/20)