Friday December 11th – Diamond Hill CrossFit
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Friday December 11th


Friday December 11th

Class Link For All Classes

Video Brief


Run/Row 400m


Couch Stretch – 1 minute per side, Figure 4 – 1 minute per leg, Bottom Squat Hold – 2 minutes.


AMRWUP 6 – 10 Spidermans w/twist, 10 Air Squats, 10 Bicycles.

Part 1:

Bring Sally UpGoblet Squats

Alternative => Air Squats

Part 2 (10 min):

AMRAP 10 of
:30 seconds Max Squat Jumps
:30 seconds rest

Score is total Squats

Alternative => Air Squats


Foam Roll Quads – 1 minute each, Foam Roll Lower Back.


Listen for the words in Bring Sally Up – Down when the song says down and up when the song says up, there are only 30 squats. On part 2 try to keep a steady pace and hold your number for all rounds.

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