Friday 02.26.2021

POSTED ON February 27, 2021

Friday | 02.26.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec jump rope (singles or doubles)
5 air squat + step back lunge left + step back lunge right
5 wallball push press against wall (focus on cycling the arms between reps)
5 bird dogs (each side)

**2. Workout Prep**
3 sets (every 30 seconds)
5 Wall Balls (workout weight)
10 Double Unders or Single Unders
* Focus on being smooth and relaxing during the double unders *

Every 2 minutes (10 sets)
18 Wall Balls (20/14)
36 Double Unders

* Scaling option 1 (Masters 45+)
Every 2 minutes (10 sets)
18 Wall Balls (14/10)
36 Double Unders

* Scaling Option 2
Every 2 minutes (10 sets)
12 Wall Ball thrusters (14/10)
36 Single Unders

* Limited Equipment Option
Every 2 minutes (10 sets)
24 Air Squats
36 Plate Hops (4in)

* Large Class Option
Teams of 2
10 rounds (each)
18 Wall Balls (20/14)
36 Double Unders
– You go, I go –

5 sets
5. Negative Handstand Push Ups
* Kick and perform the descent as slow and controlled as possible (have abmat under head), once at the bottom kip back up and repeat. If unable to kip back up start over and kick the body back up. Scale to dumbbell dumbbells over head with a slow controlled descent.

  • Crossfit has changed the projection of my life both physically and mentally. I owe my success to the crossfit community at Core that rallied around me and pushed me to success.

    - Katelyn Guild

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

    - Amy Shroff

  • CrossFit has changed the way I live my life. At Crossfit Up Dog I look forward to getting up and hitting the box, so I can see results day in and day out. I do not always meet my goals, but with CrossFit I have learned to appreciate progress – progress that is tangible.

    - David Neace

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • Moving home and having to find a new box was nerve wrecking but everyone at CrossFit Up Dog welcomed me with open arms. The staff is amazing and the classes are always a challenge! Everyone is so motivating and fun to be around. I couldn't have picked a better box on the beach to be apart of!

    - Leigh Schwartz

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson