Saturday May 30th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday May 30th

29
May

Saturday May 30th

 
8:30am Class – Join URL: https://us02web.zoom.us/j/87526893563
 
Warm-up:
 
3-minute bike, row, jog or walk
Then choose a light weight and perform 3 rounds of:
10 Band Pull-Aparts
10 DB Push Presses(5R/5L)
10 DB Bent-over Rows(5R/5L)
10 Goblet Reverse Lunges
 
Part 1:
 
3 Rounds of 10 Dracula Situps, :20 Side Plank(each side), 10 Reverse Crunches. Rest 60-90 seconds between rounds.
 
Part 2:
 
10-9-8-7-6-5-4-3-2-1 of Hang Power Snatch, DB Facing Burpees, 100m Run after each round
 
Scale:
 
Burpees Over Bar =>DB Burpees => Reg Burpees, Run => 125m Row
 
Notes:
 
Run is short so don’t dog it, try to push on it. Keep steady through the 1st 3 or 4 rounds and start to pick up pace as the reps get less.
 
 
 
 

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