Workout of the Day

CrossFit Upcountry Maui – CrossFit

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021120 WOD

A. Warm-up: Coach’s choice

B. 5 Rounds For Max Reps:

0:45 Calorie Row

Rest 0:15

0:45 Medball Sit-Ups 

Rest 0:15

0:45 Calorie Assault Bike 

Rest 2:15

Cooldown:

10 Cobras 

1:00 Spider-Man Stretch Per Side 

10 Cobras 

>>Modifications will be given

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021020 WOD

A. Group warmup

B. Back squat [ month 1 – week 2 ]

Warmup sets:

5 @40%

5 @50%

3 @60%

Working Sets:

3 @70%

3 @80%

3+ @90%

C. Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possible of:

5 burpees

10 Russian kettlebell swings

Rest two minutes between sets and pick up where you leave off; record total rounds and reps

CrossFit Invictus workout

Cooldown:

Couch Stretch x1:00 Per Side 

Pigeon Stretch x1:00 Per Side