Friday November 6th – Diamond Hill CrossFit
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Friday November 6th


Friday November 6th

What is your favorite smoothie ingredients?

Although fruit is good, too much of a good thing can cause us to have excessive amounts of sugar!

When making a smoothie- try got stick with one serving of fruit

Low glycemic fruits ideal (strawberries, blueberries, peach)

General Warm Up:

200m Run/200m Row


Couch Stretch – 1 minute each side, Figure 4 on floor – 1 min each side, Pancake Stretch – 1 min.

Part 1:

Core Work: 4 sets of 30 second flutter kicks, 30 second Russian twists, 30 second plank jack, 30 second plank, Rest 1 min between sets

Part 2:

“Dime & Five”

AMRAP 5 – 10 Burpees over Rower, 250m Row.

Rest 2 Minutes.

AMRAP 5 – 10 Burpees, 200m Run.

*Compare to “Five & Dime” from October 14th


Distance and/or Burpees #


Walk 200m or Row 200m


Athletes should aim for 2-3 rounds. Fast paced. Work for full 5 minutes even if it means doing a shorter run at the end. Compare to opposite WOD done Oct 14th

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