Wednesday 07.22.2020

POSTED ON July 21, 2020

Wednesday | 07.22.2020

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Coach/Class Notes: Goal is sustainability.
Warm Up:
30ft lateral plank walk L/R
30ft lunge with a twist
15 leg lifts
6/6 single leg glute bridge
X2-3 sets
Aerobic Metcon: 45min AMRAP
Level 1:
800m run
15/12 4in/2in deficit handstand push ups
50 butterfly sit ups
25ft/25ft handstand walk
15 strict toes 2 rings
10 russian kettlebell swings 70/53
Level 2:
800m run
15/12 handstand push ups
50 butterfly sit ups
25ft handstand walk or practice attempts
15 strict toes 2 rings
10 russian kettlebell swings 53/35
Level 3:
800m run
10 piked handstand push ups off box
50 butterfly sit ups
25ft/25ft bear crawl
15 strict hanging knee raises
10 russian kettlebell swings 35/26
COREWOD: 2 rounds
100m overhead carry L/R
20 alt. bird dogs
2min standing straddle
:45-:60 arch hold
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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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