Wednesday November 4th – Diamond Hill CrossFit
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Wednesday November 4th


Wednesday November 4th

What are you eating when dining out?

Restaurant portions are much bigger than what you should be eating and many times there is added butter and cream to enhance flavors – which will most likely cause you to eat way more than you should, if not the whole thing.

Ask for a side salad with oil and vinegar to start

Have a side of vegetables instead of bread, pasta, or fries

General Warm-Up:

EMOM 5 of 5 RKBS, 5 Goblet Squats, 5 Burpees (~30 seconds work)


10 Thoracic High 5’s, 10 Up/Down Dog, Ankle/Calf Stretch – 1 minute each side

Warm-up 2:

3 Rounds of 10 Suitcases, 5 Ring Rows, 10 Air Squats

Part 1:

EMOM 12 – Alternate 3-5 Strict Pullups and 20 second L-Sit (From Rack, Rings or Paralettes)

Rollup Warm-Up: 3-4 minutes to learn, practice and scale Rollups

Part 2:

AMRAP 8 – 8 Pullups, 8 Med Ball Situps, 8 Alt SL Rollups.

RX 20/14, L2 16/12, L1 12/8


L-Sit =>Bent Leg or Knee Raise, Pullups => Band or Ring Rows, MBSU => Situps, SL Rollup => Double Leg Roll Up => Close Stance MB Squat


Roll Lats & Glutes


Part 1 choose a number of PU you can complete every round and a version of L-Sit you can maintain at least 10-15 seconds each round. WOD should be fast moving with little rest.

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