Thursday 02.13.2020

POSTED ON February 12, 2020

Thursday | 02.13.2020

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Warm Up:
5/5 single leg RDL
:60 plank
8/8 glute bridge
10 good mornings
2-3 sets
Foundation: Every 2 minutes for 14 minutes (7 Rounds – the first 3 rounds are building to 70%, the last 4 rounds are the 4 working sets at 70%)
A. Deadlifts 4 sets of 5 at 70%; rest 2-3min
WOD 1: “Ice Age”
RX/Level 1
30 Overhead Squat 95/65
100 double unders
2 rounds for time
Intermediate/Level 2
30 Overhead Squat 75/55
50 double unders
2 rounds for time
Beginner/Level 3
30 Overhead Squat 65/45
150 single unders
2 rounds for time
WOD 2:
20/20 flutter kicks (weighted for advanced) – the body should be in the hollow position for this movement
15/15 Russian twists heavy
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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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