Saturday 03.24.2019

POSTED ON March 23, 2019

Saturday | 03.24.2019

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Warm Up:
1min Bike or Row
8/8 Single Arm Dumbbell Thrusters
8 Hollow to Arch Swings
8/8 KB High Pull
10 Hollow Rock
X2-3 sets
Then… (lactic load and flush)
8 Thrusters (work on pulling the bar back down)
6 Chest 2 Bar or Jumping Pull-up
6 Thrusters
4 Chest 2 Bar or Jumping Pull-up
X2; rest 2-4min between sets 85% & 90%+
Metcon 19.5
Level 1 (RX)
Thrusters 95/65
C2B Pull-ups
Level 2 (Intermediate)
Thrusters 75/55
Level 3 (Scaled)
Thrusters 65/45
Jumping Pull-ups
  • 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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