Saturday April 24th – Diamond Hill CrossFit
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Saturday April 24th

23
Apr

Saturday April 24th

“Arugula”

WORKOUT GOALS
1.) 4-6+ rounds
2.) Move at a slow but consistent pace on the squats and handstand walks.
3.) Find a substitution for the handstand walk that is most appropriate for you.

RX
AMRAP 20
400m Run
8 Weighted Alternating Single-Leg Squats (35/25#)
24-ft Handstand Walk (32 Pike Shoulder Taps)

LEVEL 2
AMRAP 20
400m Run
8 Alternating Single-Leg Squats
24 Pike Shoulder Taps

LEVEL 1
AMRAP 20
200m Run
8 Weighted Reverse Lunges (25/15#)
:45 DB Overhead Hold (25/15#)

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Banded Lat Stretch / Side
:30 Banded Tri Stretch / Side

Accessory

3 SETS
12 DB Split Squats / Side
12 DB Chainsaw Rows / Side
24 Flutter Kicks

Notes

Target: 3-6 rounds. This workout should feel slower and more technically demanding. Don’t get overwhelmed by
the higher skill movements today. Instead, you want to use options that allow you to practice components of each skill without causing movement failure. Consider sticking to the Level scaling options. We will have plenty of movement practice during the warm-up. You can then scale to a simpler movement in the workout to avoid overloading on technical complexity

 

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