Saturday April 4th – Diamond Hill CrossFit
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Saturday April 4th

3
Apr

Saturday April 4th

We hope to see all 4 of these faces for the Virtual Partner WOD.

Sat 8:30am Class – Join URL: https://zoom.us/j/226909441
 

Warm-up:

1 minute Burpee test then 3 rounds of 10 Lunges, 5 Pushups, 10 Bird Dogs.

Mobility:

Pigeon Stretch – 1 minute per side, Down Dog w/calf stretch – 90 seconds, Banded Hamstring Stretch – 1 minute per side. (10 Min)

Part 2: 

Virtual Partner WOD AMRAP 30 – 200m Run/250m Row, 15 Burpees. Alternate every round.

Scale:

Burpees => Use the number from test if less than 15.

Notes: One round should be about 2+ (~1 min Run/Row & ~1 min Burpees), so plenty of rest to go hard each round. Score is total rounds completed as a team. 

Cooldown – Walk for 1 minute, Stretch calves – 1 min each. (3 min)

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