Friday October 1st – Diamond Hill CrossFit
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Friday October 1st

30
Sep

Friday October 1st

21.10.01

INTENDED STIMULUS

1.) Finish the workout between in under 20:00.
2.) Keep all runs to 2:00 or less.
3.) Fast paced workout with constant movement.

RX

6 Rounds For Time:
400m Run
12 Box Jump Overs (30/24”)

LEVEL 2

6 Rounds For Time:
400m Run
12 Box Jump Overs (24/20”)

LEVEL 1

6 Rounds For Time:
300m Run
12 Box Step Overs (24/20”)

SKILL WORK

Accumulate:
50 Medball Sit-up Tosses
– With a partner

STRETCHING

Accumulate:
2:00 Alternating Scorpions

WHITE BOARD BRIEF

Target Time | 14:00-19:00
• Today’s workout centers around a mid-ranged cardio effort. There is no real reason to stop moving at any point in time in this workout. Look to complete each in 3:00 or less.
• We want to choose a pace on the run that allows us to finish under 2:00 and immediately start performing box jump overs.
• Today, the box jump-overs are higher than normal height, but you can use your hands to get over the box. This significantly reduces the difficulty and can keep us moving quickly through each round. We will cover how to use our hands in the warm-up.

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