Saturday October 3rd – Diamond Hill CrossFit
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Saturday October 3rd

2
Oct

Saturday October 3rd

Breathe:

5 in – 5 hold – 10 out – 5 hold x 6.

General Warm-Up:

400m run Nasal breathe only.

Mobility:

Figure 4 – 1 min per side, 20 Band Pull Aparts.

Warm-up 2:

3 Rounds of 10 Squats, 10 SA RKBS (5R/5L), 10 OH KB Lunges.

Part 1:

EMOM 12 – 2 TGU, Alternate sides every minute.

Part 2:

11 minutes to complete:

300 KBS, each minute stop and do 1 burpee, then 2 burpee, etc until 300 KBS complete or time runs out.

Complete unfinished KBS at 11 min mark with no more burpees, then do DU/SU. If completed before time cap, do 2 minutes max DU/SU. Start at the 11 minute mark.

RX 53/35, L2 44/26, L1 35/18

Cooldown:

Roll Calves.

Notes:

Push in the early rounds to get as many KBS as possible before burpee #’s get large.

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