Friday April 23rd – Diamond Hill CrossFit
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Friday April 23rd

22
Apr

Friday April 23rd

“Scallion”

WORKOUT GOALS
1.) Finish 4+ rounds.
2.) Complete the front rack hold in two sets or less.
3.) Break the double unders and V-ups into 2-3 sets

RX
AMRAP 15
75 Double Unders (150 Single Unders)
1:00 Max KB Front Rack Hold (53/35#)
25 V-Ups

LEVEL 2
AMRAP 15
50 Double Unders (150 Single Unders)
1:00 Max KB Front Rack Hold (35/26#)
15 V-Ups

LEVEL 1
AMRAP 15
150 Single Unders
1:00 Max DB Front Rack Hold (25/15#)
25 Tuck-Ups

Stretching

3 SETS
:30 Foam Roll Quads
:30 Foam Roll Calves
:30 Lax Ball Feet / Side

Accessory

2 SETS
20 KB Side Bends / Side
10 Alternating KB Renegade Rows

Notes

 Target: 4+ rounds. This workout should feel a little slower and more focused on higher skill movements, in line
with this month’s Skills & Drills focus. If you know you will struggle with the volume, consider using attempts or time caps instead of scaling the movement down. Remember that if you cannot confidently and consistently clean the KBs or DBs to your shoulders, then the weight is too heavy. We want to get as many of you as possible performing the V-ups in the workout. Consider reducing the reps instead of changing the movement.

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