Monday April 6th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday April 6th

5
Apr

Monday April 6th

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:

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

Mobility:

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.

Scale:

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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