Monday April 6th – Diamond Hill CrossFit
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Monday April 6th


Monday April 6th

7:00am Class – Join URL:
9:00am Class – Join URL:
5:30pm Class – Join URL:

Warm Up:

Jump Rope/Lateral Hops – 2 minutes (:45/:15)


Figure 4 – 1 minute/Leg, Hold bottom Squat – 2 minutes

Specific Warm up:

2 Rounds – 5 Burpees, 5 Strict Press, 5 V-ups 

Part 1 

I’s, Y’s T’s 5 sets x 5 reps,  1 minute of rest between rounds

Part 2 

Complete the following exercises for 5 Rounds for Time. 10,8 or 5 reps of
Push ups, V-Ups, Air Squats, Jumping Lunges, Mountain Climbers, DB RDL’s, Single Arm DB Push Press (Total), Burpees, Tuck Jumps, KB Swings.


You choose your reps that will allow you to continue moving with minimal rest and finish 1 round in 2 to 3 minutes. Choose a number and use those reps for all exercises. Pushups => Box/Bench, V-Ups => Single Leg, Jumping Lunges => Lunges, KBS => RKBS

Notes: There are a lot of reps but plenty of variety so you should keep moving throughout this whole WOD, if you choose the proper rep # you will finish in under 15 minutes.

Cool down: Jog/walk/row 2:00-3:00, Foam Roll Hips/Samson Stretch,

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