Saturday 11.10.2018

POSTED ON November 9, 2018

Saturday | 11.10.2018

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Warm Up: (10-12min)
50ft Reverse Samson Lunge
50ft High Knees (focus on hitting the ground as much as possible)
5 Strokes Rower legs only
5 Strokes arms only
x2-3 sets
A1.) Strict Toes 2 Bar 4 sets 7-10; rest 60s
A2.) Parralette pass throughs 4 sets 10; rest 60s (use bumper plates)
Teams of 2
RX/Intermediate/Beginner (Level 1/2/3)
P1 800m Run
P2 Row For Meters
Cool Down: (12min)
3 Rounds For Quality
1min Supine L/R
2min Fire Logs L/R
1min Pigeon 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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  • 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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