Friday January 1st – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday January 1st

31
Dec

Friday January 1st

Class Link For Gympassers At Home

Happy New Years!!!!!!!

“Chad”

1000 Step Ups for Time (20″,  45/35# backpack)

or

“Arnie”

For Time: 21 Turkish get-ups, right arm
50 kettlebell swings
21 overhead squats, left arm
50 kettlebell swings
21 overhead squats, right arm
50 kettlebell swings
21 Turkish get-ups, left arm

(70/53)

or

“McGhee”

AMRAP in 30 minutes
5 Deadlifts (275/185)
13 Push-Ups
9 Box Jumps (24/20)

General Warm-Up:

AMWUP 5 – 10 Lunges, 10 SA RKBS(5R/5L), 5 Pushups

Specific Warm-Up:

Chad – None

Arnie – 3 Rounds of 3 Turkish Getups (each arm), 3 OH Squats (each arm), 10  KBS. Build each round to WOD weight.

McGhee – Build to WOD weight in 4 sets in 10 minutes, 4 Pushups, 3 Box Jumps between sets.

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