Wednesday May 13th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday May 13th

12
May

Wednesday May 13th

 
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:
 
2 minute Bike/Row/Run & 2 min Jump Rope (45/15).
 
Mobility:
 
Pigeon Stretch – 2 min each side, Turnback Stretch – 1 minute each side, Knight Stretch on box – 1 minute each side.
 
Specific Warm-up:
 
40 second Bike/Row/Run, rest 20 seconds, 40 seconds DU/SU/Speed Steps.
 
Part 2:
 
Double Tabata Bike & Double Tabata DU/SU/Speed Steps. (40 seconds on/20 seconds rest, 10 sets of each. Bike/Row/Run 1st then DU/SU/SS)
 
Scale:
 
Bike => Row or Run (Measure out a 40 second run, run 20 seconds, mark your spot, turn around)
 
Notes:
 
2 to 1 work to rest so it is a short rest. Don’t go out at 100% and die off. Try and hold around 90% effort. You can mix and match your jump rope but not Bike/Run/Row.
 
 
Cooldown:
 
Walk/Jog – 1 minute, Roll Calves – 1 minute each side
 
Express:
 
 
Mobility:
 
Pigeon Stretch – 2 min each side, Knight Stretch on box – 1 minute each side.
 
Specific Warm-up:
 
2 Rounds of 40 second Bike/Row/Run, Rest 20 seconds, 40 seconds DU/SU/Speed Steps.
 
Part 2:
 
Double Tabata Bike & DU/SU/Speed Steps. (40 seconds on/20 seconds rest, 10 sets of each
 
Scale:
 
Bike => Row or Run (Measure out a 40 second run, run 20 seconds, mark your spot, turn around)
 
Notes:
 
2 to 1 work to rest so it is a short rest. Don’t go out at 100% and die off. Try and hold around 90% effort.
 
 
Cooldown:
 
Walk/Jog – 1 minute, Roll Calves – 1 minute each side
 

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