Sunday June 20th – Diamond Hill CrossFit
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Sunday June 20th

19
Jun

Sunday June 20th

CHARTREUSE”

WORKOUT GOALS
1.) Keep all rows and runs to ~2:00 or less.
2.) Don’t stop moving on the walking lunges.
3.) Finish the workout between 16:00-21:00 including the rest time.

RX
3 ROUNDS FOR TIME
500/450m Row
400m Run
30 Walking Lunges
– Rest 2:00

LEVEL 2
3 ROUNDS FOR TIME
500/450m Row
300m Run
30 Walking Lunges
– Rest 2:00

LEVEL 1
3 ROUNDS FOR TIME
400/350m Row
300m Run
20 Walking Lunges
– Rest 2:00

Accessory

3 SETS
12 DB Bulgarian Split Squats / Leg
12 Weighted Glute Bridges

Stretching

ACCUMULATE
1:00 Sit and Reach Straddle
:30 Squat Hold
:10 Pull-up Bar Hang

Notes

Target | 16:00-21:00 including rest time
This workout reduces wear on the body with the absence of a lifting component. Instead we focus on bodyweight movements and limit the external loads on the body. Days like this not only provide an awesome workout, but they are also great for active recovery from the rest of the week. In both the row and the run, your goal is to complete each in ~2:00 or less. Because you get the 2:00 of rest between rounds, push hard and get your split time down. We will work in the specific warm-up on techniques that may help you move a little more efficiently on the rower.  Coming off the row and the run, your legs will be a little shaky. Take a second if you need to shake them out and then get to lunging. As you lunge, gently tap the knee on the ground and drive through your front heel and back toe.  This is a workout where we want to try and burn each round to the ground and take advantage of the 2:00 rest. It’s only three rounds, how bad can it be?

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