Sunday June 6th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday June 6th

5
Jun

Sunday June 6th

AZURE

WORKOUT GOALS
1.) Complete the workout in under 25:00.
2.) Complete each round in 2:00 or less.
3.) Partner up with an athlete of similar fitness and skill level

RX
10 ROUNDS FOR TIME
16 DB Walking Lunges (35/25#)
8 Toes-to-Bar
1 Rope Climb (15-ft)
– Partner Workout: alternate rounds
with a partner until each partner has
completed 5 rounds.

LEVEL 2
10 ROUNDS FOR TIME
16 DB Walking Lunges (25/15#)
8 Knees-to-Chest
1 Rope Climb (10-ft)
– Same structure as RX

LEVEL 1
10 ROUNDS FOR TIME
16 DB Walking Lunges (15/10#)
8 Toes-to-Rack
2 Rope Pull-to-Stand
– Same structure as RX

Accessory

ON A 5:00 CLOCK
Strict Pull-up Practice
– Use assistance as needed

Stretching

3 SETS
:30 Reach Roll & Lift
:30 Seated Torso Twist / Side
:30 Frog Stretch

Notes

Target | Partner: 20:00
 Complete each round in 2:00 or less. Adjust the movements so you can finish each one quickly and with minimal rest. You want each round to feel like a sprint. During the lunges you can hold the DBs at your side or in the front rack position. Again, we recommend holding them in whatever position allows you to move fastest. Don’t frustrate yourself on the rope climb. If you struggle with this movement consider using 3 pull attempts to climb as high as possible. This is a very good scaling option to help you balance actual movement practice without getting stuck on the rope.

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