Workout of the Day

CrossFit Upcountry Maui – CrossFit

Metcon (No Measure)

A) Warmup
Coaches Choice

B) Accessory
3 Sets Of:
1:00 Weighted Front Plank
0:30 Rest
1:00 Banded March with Medball
0:30 Rest
1:00 Oblique Side Bends
0:30 Rest

C) Metcon
20 Minute EMOM:
1 – 100-meter run
2 – 15 Russian KBs
3 – 3 wall walks
4 – 12/8 assault bike

CrossFit Upcountry Maui – CrossFit

Bench press

A. Warm-up: Coach’s choice

B. Bench press

Every 2:00 for 5 sets, build challenging single

1. 5 reps

2. 5 reps

3. 3 reps

4. 1 rep

5. 1 rep

Metcon (Calories)

C. In 3:00

Run 200 meters

5 double DB devils presses (50/35)

Max effort row for calories

Complete four rounds, resting 2:00 between rounds

CrossFit Upcountry Maui – CrossFit

Power clean

A. Warm-up: Coach’s choice

B. Power clean

Take 15:00 to build to a challenging 1 rep

Metcon (AMRAP – Rounds and Reps)

C. In teams of two alternating movements

15:00 AMRAP

3 power cleans at 70% from earlier 1RM

10 toes-to-bar

10/8 cal bike

10 pistol squats (5/ side)

10 box jump-overs (24/20)