Monday June 1st – Diamond Hill CrossFit
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Monday June 1st


Monday June 1st

You might not recognize him now.

Live Stream Link(for all class times)

General Warm Up:

1 minute of Jump Rope
3 Sets of
5 Push ups
10 Squats
10 Banded Good Mornings
10 Band Press
1 minute of Jump Rope

Stretch/Mobility:(1 minute each side)

Knight to Hamstring 
Javelin Stretch
Tricep Stretch
Shoulder Across Body

Specific  Warm Up:

(Empty Bar – Coach Led)
10 Push Press 
10 Front Squats light weight
then 1 Round of
10 Push Press, 20 DUs (40 SU), 10 Front Squats with WOD weight


AMRAP 15 of 20 Push Press, 40 DUS, 20 Front Squats  

RX 95/65, L2 75/50, L1 65/35


Push Press/Front Squats => DB x 2 or DB x 1, DU => SU x 2


Weight should be light to moderate to move quickly and efficiently
Try to stay at about 80% capacity


 Roll Quads and Calves. Lax ball Shoulders 

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