Wednesday November 18th – Diamond Hill CrossFit
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Wednesday November 18th


Wednesday November 18th


Do holidays throw off your routine? 

It’s important to try and stick to routine during holidays so you will not hinder any progress on your health and wellness goals.
Try to stick with workout routine and/or sleep schedule. This can also help to reduce holiday stress.

General Warm-Up:

200m Run


Cross Body Shoulder stretch – 1 minute per arm, Banded Tri-stretch – 1 minute per arm.

Part 1:

Core Work 4 sets of 10 Reverse Crunches, 20 second Side Plank(each side), 10 Supermans, 10 V-Ups. Rest 1 min between sets

Warm-up 2:

TGU group warm-up then 2 rounds of 10 Banded Thrusters, 3 Burpees, 2 TGU (lighter than WOD)

Part 2:

21-15-9 WBS & Situps, 6 Alternating TGU after each round.

RX 20/14, 44/26, L2 16/12, 35/18, L1 12/8, 26/13


Roll Quads & Up Dog


Stay focused on TGU do not try to go to fast. Push for fast unbroken sets on everything else

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