Saturday, June 4, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (AMRAP – Reps)
A. Coach’s warmup
B. In teams of two partition any way for max reps:
2:00 front squats (95/65)
2:00 burpees over bar
2:00 shoulder to OH
2:00 assault bike
Three rounds, resting 4:00 between rounds.
Friday, June 3, 2022
CrossFit Upcountry Maui – CrossFit
Deadlift
B. Deadlift
Take 12-15 minutes to build to a challenging 3 with good form.
Metcon (Time)
C. For time:
500m-400m-300m-200m-100m run
50-40-30-20-10 sit-ups (on-ramp half reps)
50-40-30-20-10 double unders (or x2 singles)
(Run 400 + 100 meter for 500)
Thursday, June 2, 2022
CrossFit Upcountry Maui – CrossFit
Metcon (No Measure)
A. Warm-up: Coach’s choice
B. Three rounds of:
1:00 banded marches while holding med-ball (20/14)
0:30 rest
1:00 bird dogs ( 0:30/ side)
0:30 rest
1:00 weighted front plank
1:00 rest
C. Max reps at each station
1:00 row for calories
1:00 single leg v-ups
1:00 DB step-ups (one dumbbell 50/35)
1:00 reverse burpees
Repeat three rounds resting 2:00 between rounds