Tuesday May 26th – Diamond Hill CrossFit
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Tuesday May 26th

25
May

Tuesday May 26th

 
7:00am Class – Join URL: https://us02web.zoom.us/j/87673714557
8:30am Class – Join URL: https://us02web.zoom.us/j/87526893563
12:00pm Class – Join URL: https://us02web.zoom.us/j/96082985153
5:00pm Class – Join URL: https://us02web.zoom.us/j/98439693042
6:30pm Class – Join URL: https://us02web.zoom.us/j/95950825727

 

Murph Recovery Day

Warm Up:

Run/Row/Bike/Jump :30 seconds on/:10 seconds rest for 3 minutes
Downdog/Updog x 10 Hold position for :05 seconds

Mobility:

Figure 4 on Foam Roller – 1:00/side
Foam Roll Hip Flexors – 1:00/side
Lax Ball Pecs  – 1:00/side
Lax Ball Shoulder Smash  – 1:00/side

Warm Up 2:

3 Rounds
10 Superman
:30 second Bottom Squat Hold
10 Birddogs
20 Lateral Hops

Part 2:

EMOM 16
Burpees
Side Lunges
Supermans
Roll Ups

Notes:

If this WOD is a recovery day, keep moving, move well and keep a consistent number.

Cooldown:

Run/Row/Bike/Jump :30 seconds on/:10 seconds rest for 3 minutes
Spiderman w/ Twist 2x – :30 seconds/side
Foam Roll Quads – 1:00 minute/side
Foam Roll Back (Lower → Thoracic) – 1:00 minute

Alternative: (People that didn’t do Murph)

EMOM 16
Burpees
Alternating Goblet Lunges
V-Ups
Roll Ups

Express:

Warm Up:

Run/Row/Bike/Jump :30 seconds on/:10 seconds rest for 3 minutes

Mobility:

Figure 4 on Foam Roller – 1:00/side
Lax Ball Pecs  – 1:00/side

Warm Up 2:

2 Rounds
10 Superman
:30 second Bottom Squat Hold
10 Birddogs
20 Ski Jumps

Part 2:

EMOM 12
Burpees
Side Lunges
Supermans
Rolling Squats

Cooldown:

Run/Row/Bike/Jump :30 seconds on/:10 seconds rest for 3 minutes

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