Sunday November 7th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday November 7th

6
Nov

Sunday November 7th

21.11.07

INTENDED STIMULUS

1.) 3-5 Rounds
2.) Practice higher box jumps or step-ups.
3.) Adjust the row calories if you cannot finish in under 2:00.

RX

AMRAP 15:
25/22 Calorie Row
25 Straight leg Med Ball Sit-ups (30/20#)
15 Box Jumps (30/24”)

LEVEL 2

AMRAP 15:
25/22 Calorie Row
25 Straight leg Med Ball Sit-ups (20/14#)
15 Box Jumps (24/20”)

LEVEL 1

AMRAP 15:
15/11 Calorie Row
25 Straight leg Sit-ups
15 Box Step-ups (24/20”)

SKILL WORK

4 Sets:
15 Weighted Supermans
12 Weighted Box Step-ups

STRETCHING

3 Sets:
:30 Calf Stretch / Side
:30 Standing Quad Stretch / Side

WHITE BOARD BRIEF

Target Rounds | 3-5
• Use today’s AMRAP to perform where you are at. If you are beat up from the week, be smart. Next week we
start off with a fast and furious power clean and burpee workout. So you can use the AMRAP to just move
or, if you are feeling rested and strong, attack the rower and box jumps hard today.
• Overall, you want to finish each movement in 1:30 or less. If you think you will be over the 2:00 mark for
each movement, consider reducing the volume before completely changing the movement.
• If you cannot perform the 30/24” box jumps, consider scaling to step-ups first or scale to an achievable but
higher than usual height.
• Be smart with your scaling, our warm-ups will be more movement prep than skill practice today.

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