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Tuesday 06.02.2020

POSTED ON June 1, 2020

Tuesday | 06.02.2020

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Warm Up: 10min AMRAP
3/3 back scale
3/3 front scale
:15-:30 of Freestanding handstand practice – *Scale to wall walk
1min pigeon L/R
Foundation: Superset the following:
A1.) 4 sets of 25 butterfly sit ups; rest :60 (add weight if needed)
A2.) 4 sets of 10 Landmine Twist; rest :45
A3.) 4 sets of ME L-Hang; rest :45
*Completion of Landmine Twist is going from Left to Right side of the body.
 
WOD: “Gopher Hole”
Level 1:
50ft burpee broad jump
15 Kettlebell swings 70/53
3 rounds for time
Level 2:
50ft burpee broad jump
15 Kettlebell swings 53/35
3 rounds for time
 
Level 3:
30ft broad jump
15 Russian Kettlebell swings 53/35
3 rounds for time
 
ROMWOD:
1min seal stretch
1min puppy dog
1min half saddle L/R
1min butterfly
2 Rounds
  • 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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