Sunday January 24th – Diamond Hill CrossFit
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Sunday January 24th

23
Jan

Sunday January 24th

Part 1:

L-Sit & Renegade Row Warm-up

Part 2:

“Sickle-Fin Weasel Shark”
5 Rounds:
75 Double Unders
:30 L-Sit Hold (Accumulate)*
20 Alternating Renegade Rows

RX 35/25, L2 30/20, L1 25/15

*Rings/Rig/Boxes/Paralettes

Alternative:

DU => SU x 2, L-Sit => Knees Up

Accessory:

3 Sets:
15 Good Mornings
30 Superman Rocks

Notes:

We have had a high intensity and very challenging week. Today, we continue our trend of slightly slower but slightly higher skill Sundays. You
will have the chance to get sweaty and out of breath, while also having the chance to improve movement and higher skill strength. Today we want to find a balance of being challenged and with improving the skill set
needed for the L-sit. Ideally, we will find an option that only needs to be broken up ~3 times (:10 at a time) at the most for each round.

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