Monday July 5th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Monday July 5th

4
Jul

Monday July 5th

“MEGENTA”

WORKOUT GOALS
1.) <30:00
2.) Move at a consistent pace on the synchro movements.
3.) Move at a faster sprint pace during the 2k row.

RX
2 ROUNDS FOR TIME
40 Synchro (Top of Box) Box Step-ups (24/20”)
30 Synchro Burpees (Chest on floor)
2k Row (shared)
– Time Cap = 30:00
– Partner Workout

LEVEL 2
2 ROUNDS FOR TIME
40 Synchro Box Step-ups (24/20”)
30 Synchro Burpees
2k Row (shared)
– Time Cap = 30:00
– Partner Workout

LEVEL 1
2 ROUNDS FOR TIME
40 Synchro Box Step-ups (20/14”)
20 Synchro Burpees
1600m Row (shared)
– Time Cap = 30:00
– Partner Workout

Accessory

ACCUMULATE
50 Partner Medball Toss Sit-ups (20/14#)

Stretching

3 SETS
:30 Doorway Stretch / Side
1:00 Snow Angel on Foam Roller

Notes

Target | 20:00 – 30:00
 Today’s team workout won’t likely take as long as 30:00, but we want to give you and your partner a chance to enjoy a longer RX workout. As long as you are capable and safe in performing the movements as RX, then go ahead and give it a shot. We will keep both warm-ups simple and productive. Meanwhile you and your partner can come up with a strategy.  Move slowly and consistently with your partner on the synchro reps. Don’t push the slower athlete to speed up, instead move at their pace. Break the 2k row into short sprints like 150-250m. This way you can keep the intensity and the speed up. This strategy will also prevent either athlete from resting for too long.

 

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