Thursday February 18th – Diamond Hill CrossFit
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Thursday February 18th

17
Feb

Thursday February 18th

“Bufflehead”

WORKOUT GOALS

1.) Sprint and finish in less than 10:00
2.) Use a light weight and 12+ rep sets on the box step overs
3.) Finish all rows in under 3:00

RX

FOR TIME
30 DB Box Step Overs (24/20”)(35/20#)
40/30 Calorie Row
20 DB Box Step Overs
30/21 Calorie Row
– Use 2 DBs for the box step overs

Level 2

FOR TIME
30 DB Box Step Overs (24/20”) (25/15#)
35/25 Calorie Row
20 DB Box Step Overs
25/18 Calorie Row

Level 1

FOR TIME
20 DB Box Step Overs (20”)(15/10#)
20/14 Calorie Row
20 DB Box Step Overs
20/14 Calorie Row

Stretching

3 SETS
:30 Alternating Standing Figure 4 Stretch
:30 Standing Hamstring Stretch / Side

Accessory

ACCUMULATE
50 Alternating Single Leg Squats

Notes

6:00-12:00 time goal today. Try to push and finish in sub 10:00.
Avoid overloading the DB weight so you can practice moving fast. You want to have a weight that you can go unbroken if not close to. We also don’t want it to be so light that going unbroken is too easy. There is a fine line today and we will make sure to dial in the right loading during the warm-up. We will review some tips to try and speed up this workout, but overall today’s workout will be short. This should give us enough time to rest after and finish the accessory

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