Saturday 01.04.2020

POSTED ON January 3, 2020

Saturday | 01.04.2020

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Warm Up:
Split up in partners
100m relay sprint x4 sets
(each partner does 4 100m sprints)
10 sit ups x4 sets
(each partner will do 4 sets of sit ups)
5 squat jumps x4 sets
(each partner will do 4 sets of squat jumps)
Metcon: “Surf & Turf”
RX/Level 1
100 thrusters 95/65
*every time you break complete 50 double unders
Intermediate/Level 2
100 thrusters 75/55
*every time you break complete 35 double unders
Beginner/Level 3
100 thrusters 65/45
*every time you break complete 50 single unders
Cool Down:
3 rounds for quality
1min pigeon L/R
1min half split L/R
1min butterfly
  • 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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