Monday, June 13, 2022
CrossFit Upcountry Maui – CrossFit
Box squat
A. Group warmup
B. Box squat (use a box or bench that puts you at parallel)
Every 2:00 for 5 sets
5 reps, building to a challenging set
Metcon (Time)
C. For time:
1K row
50 wall balls (30/20) to 10’
30 toes to bar
Saturday, June 11, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (Time)
A. Group warmup
B. Stretch
C. For tome, teams of two:
Six rounds (three per person) for time:
Row 250 meters
15 American kettlebell swings (53/35)
15 burpees
Run 200 meters
Alternate rounds, with only one partner working at a time. Score is total time; both partners must complete three rounds each. If we don’t have enough rowers, substitute 200-meter run for row. If you’d like to work solo, complete four rounds for time with run instead of row (rowers will be reserved for teams). Time cap: 30 minutes.
Wednesday, June 9, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (AMRAP – Reps)
A) Warmup
Coaches Choice
B. For Max Reps:
0:00-4:00
Tabata Calorie Bike
2:00 rest
0:00-4:00
Tabata Strict Sit-Ups
2:00 rest
0:00-4:00
Tabata Russian KBS @53/35
2:00 rest
0:00-4:00
Tabata Calorie Row
2:00 rest
0:00-4:00
Tabata Thrusters @45/35