Friday March 5th – Diamond Hill CrossFit
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Friday March 5th

4
Mar

Friday March 5th

“Walton”

WORKOUT GOALS

1.) No more than two sets on the KB swings at any point.
2.) Fast pace runs/row/bike.

RX

5 ROUNDS FOR TIME
200m Run
20 Double Unders
20 Russian KB Swings (70/53#)

Level 2

5 ROUNDS FOR TIME
200m Run
20 Double Unders
20 Russian KB Swings (53/35#)

Level 1

5 ROUNDS FOR TIME
200m Run
40 Single Unders or 20 Double Taps
20 Russian KB Swings (35/26#)

Alternatives

250m/200m Row or 600/500m Bike

Stretching

2 SETS
:30 Standing Quad Stretch / Side
1:00 Rocking Calf Stretch / Side
10 Samson Stretches

Accessory

3 SETS
15 Strict KB Upright Rows
30 Banded Hamstring Curls

Notes

10:00-16:00 goal. We are asking you to push the pace. Avoid starting out slow. We want to push a little faster than we would normally do in a metcon. The KB swings should be moderate for the range of motion. They should be done in 2 sets or less. We will try to avoid scaling to single unders today. There are two options: double taps or attempts. The run should be a distance that you can complete in no more than 1:15 in all 5 rounds.

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