Wednesday 02.24.2021

POSTED ON February 23, 2021

Wednesday | 02.24.2021

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**1. Movement Prep/Activation and Increasing Heart Rate**
8 min Partner AMRAP
15 sec bike (you go – I go) x 2
5 synchro tempo air squats (3 sec down – 2 sec hold – fast up)
10 Dynamic Squat Stretch
**2. Workout Prep**
– Allow athletes a few minutes to set up and practice transitions on and off the bike.
Workout: Flying V
* Target time: 13-15 minutes
* Time cap: 20 minutes
Teams of 2
200/160 Calorie Assault Bike or 170/135 Calorie Echo bike
125 Synchro Air Squats
* Split Bike calories as needed *
* Scaling option 1 (Masters 45+)
Teams of 2
175/130 Calorie Assault Bike or 150/120 Calorie Echo bike
125 Synchro Air Squats
* Split Bike calories as needed *
* Individual Option
75/55 Calorie Assault Bike
125 Air Squats
* Limited Equipment Option
400m Lunge Walk (together/not synchro)
125 Synchro Air Squats
* Large Class Option
Teams of 3
250/200 Calorie Assault Bike or 200/160 Calorie Echo bike *
125 Synchro Air Squats
– One Partner must always be holding a wall sit during the Calorie Bike. –
4 Rounds
10 Bench Press (build to a moderate weight – perform all sets at the same weight – controlled up and down)
12 body weight rows – bar on rig
3 rounds
10 standing alt. Dumbbell curls (each side)
10 db tricep kickbacks on bench (each side)
15 v-ups
  • 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

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  • 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.

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