Thursday October 22nd – Diamond Hill CrossFit
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Thursday October 22nd


Thursday October 22nd

General Warm Up:

200m run, 15 Air Squats, 100m run, PVC Good AMs 


Pigeon Stretch – 1 minute each side, Roll Out Calves – 1 minute each, after with calf still on foam roller do 5 ankle rotations in both directions

Specific Warm-up:

8-12 Air Squats on coaches count,  8-12 Barbell Squats on coaches count. Then move to rack 

Part 1:

Back Squats 4,4,4,4 moderate weight, not heavy, Every 2 minutes.

Part 2:

400-300-200-100 of Run and  40-30-20-10 of Burpees
Figure 4 – 1 min each side 


In your squats watch for loss of midline, knees out and heels down. Athletes should move at consistent, uncomfortable pace. 400m run (2-2:30) 300m run (1:15-1:45) 200m run (45 sec-1min) 100m run (30sec-45 sec) May need to adjust run and/or burpees. Above times are a guide. Burpees should be about same as run time or a bit less. 

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