Monday July 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday July 16th

15
Jul

Monday July 16th

Strength: Movement Prep. Warm-up with WOD, 1 Round at max effort.

WOD:

“Cindy”

AMRAP 20 of 5 Pullups, 10 Pushups, 15 Squats

or

“Mary”

AMRAP 20 of 5 HSPU, 10 Pistols(alternating), 15 Pullups.

Notes: Members choice. The 1 round Max Effort will show you the pace NOT to keep. You should work at a pace you can hold for at least 6 to 8 rounds, ~80%.

METCON

5 x 5 Split Squats, 5 x 5 DB Press.

WOD:

“Metcon Mary” AMRAP 20 of 5 HRPU, 10 Pistols(alt), 15 Ring Rows.

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