Tuesday April 7th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Tuesday April 7th


Tuesday April 7th

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:

20 Jumping Jacks, 20 Seal Jacks, 20 Mountain Climbers


Lax Ball Shoulders 1 minute /Side, Calf Stretch :45 seconds/Leg

Specific Warm Up:

2 Rounds – Run/Row :30 seconds, 10 Burpees, 30 DUs/60 SUs

Part 1:

Review Turkish Get Ups Video then,

EMOM 12 – 2 Turkish Get Ups (KB/DB/Odd Object),

Alternate sides every minute.

Part 2:

For Time:
400m Run/500m Row
Rest 2:00
30 Burpees
Rest 2:00
150 DUs
300 Sus

Notes: Move hard and fast while maintaining control during each part. Keep your breathing in control and take advantage of your rest.

Cool down: Child’s Pose, Seated Hamstring Stretch

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