Saturday April 18th – Diamond Hill CrossFit
Call Us: (401) 721-5582
RSVP For Class Drop In

Saturday April 18th

17
Apr
/
0 Comments
/

Saturday April 18th

Sat 8:30am Class – Join URL: https://zoom.us/j/226909441

Warmup:

200m Run

Mobility:

Figure 4 – 1 min each leg, Banded Hamstring Stretch – 1 min each leg, Lat stretch – 1 min each side.

Specific Warm-up:

100m Run,10 Burpees, 10 SDHP, 100m Run, 10 Box Jumps, 10 KBS, 100m Run

Part 2: 

Teams of 3 – 600m Run, 90 Burpees, 90 SDHP, 600m Run, 90 Box Jumps, 90 KBS, 600m Run. Alt 200m on Run, 10 on everything else.

Scale:

Run => 250m Row, Box Jumps => Step Ups, KBS => RKBS

Notes:

You will be getting a decent rest period each movement so go hard on your portion.

Alternate WOD:

Teams of 3 – 600m Run, 90 Burpees over the bar, 90 Barbell SDHP(95/65), 600m Run, 90 Box Jumps, 90 KBS, 600m Run. Alt 200m on Run, 10 on everything else.

Cooldown:

Walk 1 minute, Roll Quads 1 min

Leave a Reply