Thursday February 4th – Diamond Hill CrossFit
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Thursday February 4th

3
Feb

Thursday February 4th

“Western Grebe”

RX

AMRAP 15
15 Strict Ring Dips
12/9 Calorie Bike
30 Sit-ups

Level 2

AMRAP 15
10 Strict Dips
12/9 Calorie Bike
30  Sit-ups 

Level 1

AMRAP 15
15 Box Dips
10/7Calorie Bike
20 Sit-ups

Alternatives

Bike => RX,L2 15/11 Cal Row, L1 12/9 Cal Row

Stretching

1 Set:
1:00 Doorway Stretch / Side
1:30 Quad Stretch / Leg
3:00 Seated Reach

Accessory

3 Sets:
15 Ring Rows
15 Weighted Bridges

Notes

Goal for this WOD is 4-6 rounds. Don’t be afraid of ring dips. Focus on larger sets and range of motion. The goal for this workout is consistent progress forward, avoid burning out on anyone single movement. Aim to finish calories at ~1:00 and continue to hold a consistent calorie pace for the remainder of the workout

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