Tuesday 03.30.2021

POSTED ON March 30, 2021

Tuesday | 03.30.2021

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Warm up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min row (30-sec easy/30-sec mod)
5 box steps ups (each side)
20 plate hops
5 scap pull-ups
10 PVC around the worlds
10 PVC Pass Throughs

**2. Workout Prep**
1 set
30-second row (workout pace)
5 Box Jumps (Step down)
5 Pull-Ups

Workout:  Batman

* Target number of Reps each set: 145 reps +
* Minimum number reps before scaling: 120

15:00 Amrap
500/400m Row
25 Box Jumps (24/20)

*Row equal to 4 reps (1 rep =125m males / 1 rep =100m females)

* Scaling option 1 (Masters 45+)
15:00 Amrap
400/300m Row
20 Box Jumps (20/16)

* Scaling Option 2
15:00 Amrap
300/250m Row
20 step ups
Ring Rows

* Limited Equipment Option
15:00 Amrap
400m Run
30 Air Squats
Push ups

* Large Class Option
Teams of 2
20:00 Amrap
500/400m Row
30 Box Jumps (24/20)
10-20-30-40-50. . . .
– Split reps are needed –


3 Rounds
15 GHD Hip Extensions
10 Sandbag Steps Back Lunges (each side) (holding moderate/light sandbag)
10 Dumbbell Single Leg RDL’s (each side)
10-yard Handstand Walk or 3 Wall Walks

  • 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

  • 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.

    - David Neace

  • 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

  • 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

  • Core Fitness is an amazing work-out facility. The entire team of staff, coaches, and trainers are top-notch to say the least.

    - Russ Richardson

  • CrossFit Up Dog is a place I can go to get a challenging workout with a great community that supports and encourages me in exceeding my goals.

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