Sunday May 30th – Diamond Hill CrossFit
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Sunday May 30th

29
May

Sunday May 30th

No Open Gym Today

Tribubble Bongo

WORKOUT GOALS
1.) Complete the round of 15s.
2.) Move fast in the early rounds and during the early transitions.

RX
AMRAP 12
3 Box Jump Overs (24/20”)
3 Sit-ups
3 Calorie Bike
6 Box Jump Overs
6 Sit-ups
6 Calorie Bike
– Continue pattern of adding 3 reps to
each movement until time expires

LEVEL 2
AMRAP 12
3 Box Jump Over (20/18”)
3 Sit-ups
3 Calorie Bike
6 Box Jump Over
6 Sit-ups
6 Calorie Bike
– Same pattern as RX

LEVEL 1
AMRAP 12
3 Box Step Over (20”)
3 Sit-ups
3 Calorie Bike
6 Box Step Over
6 Sit-ups
6 Calorie Bike
– Same pattern as RX

Accessory

Rest, stretch, and recover

Stretching

2 SETS
1:00 Calf Stretch / Side
:30 Wrist Extension Stretch / Side

Notes

Target | Complete the round of 15.
 Move as quickly as you can through the start of this workout while maintaining full range of motion. Try not to game or strategize the earlier rounds. Swing your arms forward on the sit-ups to add in a “kip” that will help speed you up. Use the bike calories as a pacer. That is the one piece where you gain the least for putting in more. In order to prepare for “Murph” tomorrow, take extra time at the end of the workout to stretch and recover. Great work getting through May!

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