Tuesday June 16th – Diamond Hill CrossFit
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Tuesday June 16th

15
Jun

Tuesday June 16th

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Video from Live Feed
 
 

General Warm Up:

3 Rounds of
20 Jumping Jacks
15 Plank Jacks
5 Push Ups
10 PVC Pipe Good AMs

Stretching/Mobility:

Javelin Stretch – 1 minute per arm
Quad Roll – 1 minute per quad
Banded Front Rack (on the rack) – 1 minute per arm
Hamstring Roll – 1 minute

Specific Warm Up:

With PVC
10 Front Squats
10 Push Press
5 Thrusters
Then with an Empty BB
5 Front Squats
5 Push Press
5 Thrusters
With WOD Weight
4 Lunges
2 Thrusters

WOD:

10 Rounds of 10 Alt Front Rack Lunges & 3 Thrusters

Rx 115/75 L2 95/65 L1 65/45

Scale:

Lunges => Step Back Lunges

Notes:

This will tax core and legs, choose a moderate weight. Should be able to complete one round then rest. Not breaking up Lunges and Thrusters. 

Cooldown:

Roll glutes and low back, triceps

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