Tuesday June 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday June 16th


Tuesday June 16th

Live Feed Link (All classes)
Video from Live Feed

General Warm Up:

3 Rounds of
20 Jumping Jacks
15 Plank Jacks
5 Push Ups
10 PVC Pipe Good AMs


Javelin Stretch – 1 minute per arm
Quad Roll – 1 minute per quad
Banded Front Rack (on the rack) – 1 minute per arm
Hamstring Roll – 1 minute

Specific Warm Up:

With PVC
10 Front Squats
10 Push Press
5 Thrusters
Then with an Empty BB
5 Front Squats
5 Push Press
5 Thrusters
With WOD Weight
4 Lunges
2 Thrusters


10 Rounds of 10 Alt Front Rack Lunges & 3 Thrusters

Rx 115/75 L2 95/65 L1 65/45


Lunges => Step Back Lunges


This will tax core and legs, choose a moderate weight. Should be able to complete one round then rest. Not breaking up Lunges and Thrusters. 


Roll glutes and low back, triceps

Leave a Reply