Sunday November 29th – Diamond Hill CrossFit
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Sunday November 29th


Sunday November 29th


It is with deep sadness that we report our longtime friend and CrossFit Kids Seminar Staff Flowmaster Kelly Brown passed away at 6:08 a.m. Tuesday morning, after a courageous five-year battle with ovarian cancer. She was 44.  

Kelly is survived by her husband, John, and their two beautiful children, a 14-year-old son named Quinn and 11-year-old daughter named Wesleigh. An incredible wife, mother, teacher, coach, affiliate owner, and friend, Kelly contributed so much to all whose lives she touched, and her loss has rocked the CrossFit Kids’ Team, the CrossFit Training Department, and the CrossFit community as a whole. Kelly made everyone and everything she was involved in better. She will be sorely missed by all who had the privilege of knowing her. 

Just a reminder that starting tomorrow we will be going back to Zoom classes for 2 weeks. Link for classes will be on the blog, in the nightly email, on the App under At Home and in the announcements on our Members Only Facebook Page.

General Warm-Up:

220/175m Row.


Pigeon Stretch on Box, Hamstring Stretch on Box – 1 minute each side.

Warm-up 2:

3 Rounds of 10 Banded Good AM’s, 10 Banded Thrusters, 5 Burpees.

Part 1:

Build to DL weight in 5-4-3-2, Rest 90 seconds

Part 2:

“Kelly Brown”

5 RFT of 440/350m Row, 10 Box Jumps, 10 Deadlifts,10 Wallballs

Rx 30/20, 275/185, 30/24 L2 20/14, 225/155, 24/20, L1 20/18, 165/115, 16/12

*30 min cap


Box Jumps => Step Ups


Foam Roll Lower Back and Quads


Try to keep steady. Box Jumps, DL, WBS should be challenging but reps are small enough to encourage you to try unbroken. 5 to 6 minutes per round or better will get it done under time cap.

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