Wednesday April 8th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday April 8th

7
Apr

Wednesday April 8th

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:
1 minute Burpees, 1 minute Squats.
 
Mobility:
Lax Shoulders – 1 minute each side, Couch Stretch – 1 minute each side.
 
Specific Warm-up:
3 Rounds of 10 Banded Rows, 10 Single Arm RKBS (5R/5L), 10 SA Strict Press (5R/5L). 
 
Part 1 
4 Sets of 6-10 Single Arm Dumbell Rows. Rest 90 seconds between.
 
Part 2
4 RFT of 25 Single Arm OH Walking Lunges (KB/DB), 25 Situps, 25 RKBS, 25 Box Jumps
 
Scale:
Over Head Lunge => Front Rack Lunge, Box Jumps => Step Ups
 
Notes: 3-4 minutes per round, 12-16 minute WOD
 
Cooldown: Foam Roll Quads – 2 min, Foam Roll Glutes – 1 min each

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