Friday September 4th – Diamond Hill CrossFit
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Friday September 4th


Friday September 4th

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 to stick with one serving of fruit

Low glycemic fruits are ideal (strawberries, blueberries, peach)

General Warm Up:

AMRAP 5 of 10 Squats, 10 Ring Rows, 10 Ab Mat Sit Ups, 5 Push Ups (may use knees)


Banded tricep stretch, Shoulder stretch at rack, Spiderman hold 1 min each side

Part 1:

Core Work: 4 sets of :20 second Hollow Hold right into 12 V-Ups then :30 second plank. Rest 1 min between sets

WOD Warm Up:

2 sets (1 set lighter weight, 2nd set WOD weight) 8 Front Squats, 8 Push Press 4 esch arm

Part 2:

AMRAP 9 – 20 SA DB Front Squats, 20 SA DB Push Press (10L/10R)

Rx 50/35 L2 40/25 L1 35/15


Roll Quads and Shoulders

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