Thursday April 9th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday April 9th

8
Apr

Thursday April 9th

7:00am Class – Join URL: https://zoom.us/j/921806302
9:00am Class – Join URL: https://zoom.us/j/668158686
5:30pm Class – Join URL: https://zoom.us/j/447006258
 
Warm-up
 
Mobility
Tricept Stretch – 1 min per arm, Crossover Shoulder Stretch – 1 min per arm, 20 Pass Thrus.
 
Specific Warm-up
3 Rounds
1st – 20 Single Unders, 5 Push Ups, 5 DB Strict Press w/light weight (5R/5L,
2nd – 10 DU/20 SU, 5 Slow Pushups/Negatives, 5 DB Snatch w/light wt,
3rd (Watch clock) – 20 DU/40 SU, 5 Strict Hand Stand Push Up/Reg PU, 10 DB Snatch WOD weight
 
Part 2
4 rounds of AMRAP 3 of 20 DU, 5 Strict Hand Stand PU, 10 Altnating DB Snatch, 3 Minutes Rest between AMRAPs.
 
Scale:
DU => SU x2, HSPU => Kipping HSPU, Abmat or 10 Pushups.
 
Notes: Start at the beginning each time and try to match your score each round. Score will be total reps. Average should be 2-3 rounds per AMRAP, watch time of 3rd warm-up.
 
Alternate WOD: 4 rounds of AMRAP 3 of 20 DU, 5 Strict HSPU, 10 Power Snatch (115/80), Rest 3 minutes between
 
Cooldown: Lax Ball Shoulders/Calves – 1 min each side

Leave a Reply