Thursday 04.16.2020

POSTED ON April 15, 2020

Thursday | 04.16.2020

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Warm Up:
100m shuttle run
:30 glute bridge hold
8 alternating cossack squats
Complete 4 sets
WOD: 30min AMRAP
400m run
10/10 single leg glute bridge
50ft/50ft single arm overhead carry
:60 plank
50ft/50ft heavy single arm farmers carry
:30 handstand hold
*Scale handstand hold to piked hold off a box, table, chair or just in the piked position on the ground. Core
15 dumbbell or house hold item french press
20 alternating dumbbell hammer curls or house hold item
5/5 side plank rotations
15 sits ups
Complete 4 sets

Accessory Work “Ab Burner”

Tabata (:20 on | :10 off)

8 sets:



Bonus Stretching:

1 min Butterfly

1 min Toe Touch

1 min Pancake


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    - Katelyn Guild

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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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