Tuesday March 31st – Diamond Hill CrossFit
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Tuesday March 31st


Tuesday March 31st

7:00am Class – Join URL: https://zoom.us/j/921806302
9:00am Class – Join URL: https://zoom.us/j/668158686
5:30pm Class – Join URL: https://zoom.us/j/447006258


AMWUP 5 of 10 Sampson Stretch, 10 KB/DB Good Mornings, 10 Banded Rows (Isometric Rows if no band)


Hamstring Stretch – 1 min each leg, Lax Ball Shoulders – 1 min each side, Standing Quad Stretch – 1 min each leg. 

Part 1:

Single Arm Pendalay Rows 3 sets of 10 each arm, Rest 90 seconds between sets. DB should be about mid shin, chest & torso about parallel to floor.

WOD Warm-up: 1 Round of 5 Sumo Deadlift High Pull, 10 Cal Row, 10 Jumping Lunges 

Part 2:

5 RFT of 15 SDHP, 15/12 Cal Row, 12 Alt Jumping Lunges

Scale/Alternate: Row => 200m Run => 150 Speed Steps, Jumping Lunges => Regular Lunges

Notes: This will be a leg burner, pace yourself right out of the gate, even with the lower reps. This should be a 10-15 min WOD, that is 2-3 min per round.

Cooldown:  Roll Glutes – 1 minute each side, 20 Pass Thru’s

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