Sunday September 5th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday September 5th

4
Sep

Sunday September 5th

21.09.05

INTENDID STIMULUS

1.) 1.5-2 rounds
2.) Complete toes-to-bar in 5 sets or less
3.) Completes wall balls in 6 sets or less
4.) Scale loading or difficulty if needed and retain higher rep volume

RX

AMRAP 15:
25 Toes-to-Bar
50 Burpees
75 Wall Balls (20/14#)

LEVEL 2

AMRAP 15:
25 Knees-to-Armpits
50 Burpees
75 Wall Balls (16/12#)

LEVEL 1

AMRAP 15:
15 Hanging Knee Raises
30 Burpees
45 Wall Balls (12/8#)

SKILLWORK

Accumulate:
50 Weighted Leg or Knee
Raises (20/14#)

STRETCHING

5-8 Sets:
:20 Press-up
– Rest :10

WHITE BOARD BRIEF

Target Rounds / 1.5+ rounds
• Aside from scoring the most rounds and reps today, we want you focus on performing larger sets of the
toes-to-bar and wall balls. Pick loadings and strategies that allow you to balance continual movement
while utilizing larger 10+ rep sets.
• This is meant to be a higher volume workout. But today also presents a great opportunity for those
athletes who would regularly scale this if it was a task priority workout.
• If you can complete the range of motion for all movements and are safe, consider tackling this workout RX.
No matter what the clock says, everyone ends at the same time.

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