Wednesday June 17th – Diamond Hill CrossFit
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Wednesday June 17th


Wednesday June 17th

That girl has ups!!!!
Live Feed Link (All classes)
Video from Live Feed

General Warm Up:

1 minute Jump rope
Then 2 rounds of
10 Jumping Squats
10 PVC Pipe Strict Press
10 PVC Good AMs


Calf Roll – 1 minute
Down Dog Calf Stretch – 10 per leg
Javelin Stretch – 1 minute per arm

Specific Warm Up:

Review Push Press form

With Empty BB
5 Strict Press
5 Pause at Dip, no press. 
5 Pause at dip then finish with press
5 Push Press

Then  2 rounds with WOD weight
5 Push Press
7 Box Jumps
15 DUs or 30 SUs


AMRAP 12 of 10 Push Press, 15 Box Jumps, 30 DUS

Rx 95/65, 75/55, 65/35


Box Jumps => StepUps,  DUS => 60 Sus


Goal 4+ rounds
Weight should be done unbroken if fresh, try to keep round pace the same.


200m walk, foam roll calves

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