Saturday February 6th – Diamond Hill CrossFit
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Saturday February 6th

5
Feb

Saturday February 6th

“Cinnamon Teal”

RX

FOR TIME:
50-40-30-20-10
Wall Ball (20/14#)
Calorie Row

Womens Cal = 40-32-24-16-8

Level 2

FOR TIME:
50-40-30-20-10
Wall Ball (14/10#)
Calorie Row

Womens Cal = 40-32-24-16-8

Level 1

FOR TIME
30-25-20-15-10
Wall Ball (10/8#)
Calorie Row

Women’s Calories = 21-18-15-9-6

Stretching

AMRAP 5:
:30 Standing Forward Bend
:30 Sit and Reach / Leg
:30 Alternating Triangle Pose

Accessory

AMRAP 5:
Plank Hold
– Choose any plank style and change as
needed throughout the 5:00

Notes

This workout is all about smooth movement. We want to establish a rhythm during the row and the wall balls that will create consistency in your pace.
The descending rep scheme allows you to maintain intensity a little better, as it is mentally more approachable. You should be able to complete at least twenty unbroken wall balls at the loading and height you choose. The first row should take no more than 4:00. We are going to focus on establishing a stroke rate on the rower that best allows you to keep moving even when you’re tired, and learn how to rest the shoulders during wall balls. If you performed Open Workout 19.1, you can use this as a pacing guide for today’s rowing and wall ball combo.

 

 

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