Saturday June 13th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday June 13th

12
Jun

Saturday June 13th

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Video from Live Feed
 
 

Warm Up:

3 Sets of
5 Burpeees
5 Push Ups
10 Dead Bugs
50 SUs

Stretch/Mobility:

Samson Stretch – 10 per side
Tricep Stretch –  1 minute per side
Calf Stretch – 1 minute per side

Specific Warm Up:
3 Sets
20 DUs/40 Sus
( 1st Round – :20 sec Hand Stand Hold or Plank, 2nd Round – 3 Negatives or scale for WOD, 3rd Round – 3 HSPU  or scale for WOD)
5 Burpees
5 Ab Mat Sit Ups

WOD:

100 DUS then 7 Rounds of 5 Hand Stand Push Ups, 10 Burpees, 15 Abmat Sit-ups

Scale:

DU => SU x 2,  HSPU => Box => Bear Crawl Pushups

Notes:

This WOD should be done at a decent pace. HSPU should be planned out if 35 is alot. Keep moving right into the next exercise and minimize your rest.

Cooldown:
Roll quads/calves/shoulders

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