Wednesday April 15 – Diamond Hill CrossFit
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Wednesday April 15

14
Apr

Wednesday April 15

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
 
Warm-up:
3 x 1:00 min of Run/Row/Hop/Bike/JumpRope
 
Mobility:
Figure 4 on Foam Roller – 1 minute each side, Pec Stretch – 1 minute each side.
 
Specific Warm-up:
2 rounds of 5 Pushups, 5 Squats, 100m Run
 
Part 1:
EMOM 10 – 5-8 DumbBell Bulgerian Split Squats. Alternate Legs each minute
 
Part 2:
7 RFT:
10 Push-ups
10 Air Squats
Run 200m
 
Scale: 
Pushup => Box/Bench, Run => Row 250 or 150 Speed Steps or Bike 600m
 
Notes: Part 1 – You can build if you have the weights staying between 5 and 8 reps or keep same reps with same weight. Part 2 will be quick rounds 1 1/2 to 2 min. If you can’t do 7 rounds of 10 pushups break up from the start or scale reps to 8 or 6.
 
Cooldown: Walk/Jog/Row 1 minute, Roll Quads and Glutes
 
Alternates:
Part 1: Barbell Bulgarian Split Squats 5 Reps building every other round, start with empty bar, build to medium weight.
Part 2
Part 2:
7 RFT:
10 Push-ups
10 BB Squats (45/35)
Run 200m
 
Express:
Warm-up:
3 x 1:00 min of Run/Row/Hop/Bike/JumpRope
 
Mobility:
Figure 4 on Foam Roller – 1 minute each side, Pec Stretch – 1 minute each side.
 
Specific Warm-up:
2 rounds of 5 Pushups, 5 Squats, 100m Run
 
Part 2:
7 RFT:
10 Push-ups
10 Air Squats
Run 200m(Sub 250m Row or 150 Speed Steps)
 
Cooldown: Walk/Jog/Row 1 minute, Roll Quads and Glutes

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