Saturday May 23rd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday May 23rd

22
May

Saturday May 23rd

 

8:30am Class – Join URL: https://us02web.zoom.us/j/87526893563
 
Breathe:
 
5 second Inhale, 5 Second Hold, 10 Sec Exhale x 6.
 
 
Warm-Up:
 
Run/Row 400m with Nasal Breathing only.
 
 
Mobility:
 
Couch Stretch, Pigeon Stretch, Hamstring Stretch – 1 min each per side.
 
 
Specific Warm-up:
 
4 Rounds of 10 Walking Lunges, 10 Air Squats, 5 Burpees.
 
 
Part 2:
 
Run 800m, Walk 2 min, Run 600m, Walk :90 seconds, Run 400m, Walk 1 min, Run 200m, Walk :30 seconds, Sprint 100m.
Cooldown: Walk 400m. Total WOD Distance: 3100m.
 
Scale:
 
Run => Row 1000/900m(rest 2 min), 800/700m(rest 90 seconds), 600/500m(rest 1 min), 400/300m(rest :30seconds), Sprint 200/150m. 
 
 
Notes:
 
Use your walk (rest) as a good recovery so you can maintain a 90+% effort throughout
 
 

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