Saturday 02.15.2020

POSTED ON February 14, 2020

Saturday | 02.15.2020

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Warm Up:
200m jog
10 scap pull ups
8 half burpees
5/5 thorax rotation
X2-3 sets
Foundation Gymnastics:
A1.) Hollow Body Hold 3 sets :30; rest :30
A2.) Side Plank 3 sets of :20/:20; rest :30
A3.) 3 sets of strict pull ups; rest :30
Metcon: “Broadway” 20min AMRAP
RX/Level 1
3 handstand push ups
6/6 dumbbell hang clean and jerks 50/35
9 burpees
Intermediate/Level 2
3 handstand push ups to ab mat
6/6 dumbbell hang clean and jerks 35/20
9 burpees
Beginner/Level 3
3 handstand push ups of a box (or :15 handstand hold or 3 hand release push ups)
6/6 dumbbell hang clean and jerks 20/10
9 burpees
3min seated straddle
2min butterfly stretch
1min half split L/R
  • 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

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