Monday April 13th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday April 13th


Monday April 13th

7:00am Class – Join URL:
9:00am Class – Join URL:
5:30pm Class – Join URL:


5 seconds inhale – 10 seconds breath hold – 10 seconds exhale x 5 sets (2:05)

General Warm up:

Run/Row/Bike/Jump rope x 3 minutes.
(Nasal breathe only) Adjust intensity to be able to keep mouth shut.
Extra challenge: Do it while holding a mouthful of water.


Marcus Filly Thoracic Flow x 5:00 

Part 1:

Core: 4 rounds of
Half Turkish Get Up x 5/side,
30 seconds Hollow Hold Flutter Kicks with KB/DB/Plate overhead. Rest 60-90 seconds between.

Part 2:

3 Rounds (using as heavy a KB or DB as you can manage):
1. Contra-Lateral Racked Split Squat x 8-10/side
2. One arm KB row from Lunge stance x 8-10/side
3. KB Push Press x 8-10/side
4. Sprinter Stance RDL x 8-10 /side
5. One Arm Forearm Plank x :20 seconds/side
6. One Arm KB Farmers Carry x :30 seconds/side
Rest 2:00 between rounds

Scale: Flutter Kicks w/KB/DB => No KB/DB

Notes: Rest as much as needed but as little as possible between exercises, depending on how heavy your KB or DB is

Express (20-30 min):

Warm-up: Run/Row/Bike/Jump rope x 2 minutes, Mobility: 20 Pass Thru’s, Couch Stretch(1 min per side), Specific Warm-up: 2 Rounds of 5 Inchworms, 10 Air Squats, 5 Burpees. WOD: AMRAP 12 of 10 Contra Lateral Split Squats (5R/5L), 10 KB/DB Push Press (5R/5L), 2 One Arm Forearm Plank (:15 seconds each arm)

Cool Down: Walk outside for 5:00

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