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Monday 07.10.2017

POSTED ON July 9, 2017

Monday | 07.10.2017

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Class Structure
 
Minutes 0-10 warm up
Minutes 10-15 explanation
Minutes 15-30 (3 minutes to set-up, then EMOM 2 for 6 sets)
Minutes 30-50 set-up and WOD
Minutes 50-60 clean up and cool down
Performance / Fitness Options
 
Strength
 
Push Press 6 x 5 (all sets should be heavy)
 
WOD
 
3RFT
400m Run
40/30 Push-ups (Fitness 30/20)
40 Air Squats (Fitness 30) 
  • 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.

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  • 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!

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