Thursday December 17th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday December 17th


Thursday December 17th

A little snow can’t stop us.

Class Link For All Classes

Video Brief


400m Run/Row


Squat Hold Rotations- 1 min, Up/Down Dog – 1 min, Prayer Stretch – 1 min, Pass Thrus – 1 min.

Part 1: (8-10 min)

Corework – 4 Rounds of 10 Dracula Situps, :20 second Hollow Hold and 10 Plank Up/Downs. Rest 90 second between

Specific Warm-up:

2 Rounds – 20 Lateral Hops, 10 Air Squats, 10 DB Strict Press (5R/5L light weight)

Part 2:

AMRAP 12 of 80 Lateral Hops over DB, 60 Air Squats, 40 DB Push Press (Alternate sides every 10 reps). Score is total reps.


Lateral Hops over DB => Lateral Hops

Barbell Alternate:

DB Push Press => Barbell Push Press (95/65)


Lax Ball Shoulders/Calves


There are a lot of reps, try not to redline in 1st round. Choose a challenging weight if you have it for presses, if not move quickly through presses and try to maximize cardio.

Leave a Reply