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Thursday 12.19.2019

POSTED ON December 18, 2019

Thursday | 12.19.2019

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Warm Up: Coaches Choice of Skill.
Metcon:
 
15min AMRAP
30/25 cal air bike or row 25/20
10 burpees to 6inch target
10 split jumps
10 strict HSPU *scale regular HSPU or piked off the box.
Rest 5min
15min AMRAP
800m Run
10 pull ups (kipping/strict/butterfly)
10 push ups
15 heavy American kettlebell swings
 
Cool Down:
3 rounds for quality
8/8 clamshells L/R
10/10 single leg glute bridge
20 GHD Russian twists

  • 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!

    - Leigh Schwartz

  • I began at Crossfit Up Dog in November, 2013. Over the last 16 months I've lost 60 lbs, completely transformed my health, broken through physical barriers I never thought were possible and gained more new friends than I can count.

    - Zach Brockman

  • 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.

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    - Russ Richardson

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  • 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.

    - Katelyn Guild