Friday April 10th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday April 10th

9
Apr

Friday April 10th

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
Run/Row 400m
 
Mobility
Couch Stretch – 1 minute per side, Figure 4 – 1 minute per leg, Bottom Squat Hold – 2 minutes.
 
Warm-up
AMRWUP 6 – 10 Spidermans w/twist, 10 Air Squats, 10 Bicycles.
 
Part 1
 
Part 2
AMRAP 10 of
:30 seconds Max Squat Jumps
:30 seconds rest
 
Scale
Goblets Squats => Air Squats, Jump Squats => Air Squats
 
Notes: Part 1 = 30 Squats. Part 2 try to remain consistent and steady working for full 30 seconds and trying to maintain the same number throughout.
 
Alternate:
Part 1: Bring Sally Up – Back Squats (95/65)
Part 2: AMRAP 10 – :30 Max Jumping Back Squats, :30 Rest (45/35)
 
Cooldown – Foam Roll Quads – 1 minute each, Foam Roll Lower Back.

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