Monday December 7th – Diamond Hill CrossFit
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Monday December 7th


Monday December 7th

Class Link For All Classes

Video Brief

Warm Up:

Jump Rope/Lateral Hops 2:00 (:45/:15)


Figure 4 1:00/Leg, Hold bottom Squat 2:00

Specific Warm Up:

2 Rounds – 5 Burpees, 5 Strict Press, 5 V-ups 

Part 1:

I’s, Y’s T’s 5×5 , Rest 1 minute between rounds. If you only have 1 DB/KB do 5  Single Arm per side.

Part 2: 

“10 for 5” Scale –> “8 for 5” OR “5 for 5”
Complete the following exercises for 5 Rounds for Time.
Push Ups, V-Ups, Air Squats, Jumping Lunges, Mountain Climbers, DB RDL’s, DB Push Press, Burpees, Tuck Jumps, KB Swings


Negative Pushups/Box, Regular Lunges, Barbell RDL/ SA DB RDL,  BB Push Press / SA DB Push Press, DB/Odd Object Swing

Cool Down:

Jog/walk/row 2:00-3:00, Foam roll hips/samson stretch

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