Wednesday June 16th – Diamond Hill CrossFit
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Wednesday June 16th

15
Jun

Wednesday June 16th

BRIGHT GREEN

WORKOUT GOALS
1.) Minimize trip ups on the double unders.
2.) Perform one more rep on the Sit-ups and Hip Extensions before taking a break.
3.) Finish today’s workout between 12:00-17:00.

RX
FOR TIME
150 Double Unders (SUx2)
75 Weighted Sit-ups (35/25#)
75 BB Glute Bridges (75/55#)
150 Double Unders

LEVEL 2
FOR TIME
1:30 Double Unders (300 SU)
75 Weighted Sit-ups (25/15#)
75 BB Glute Bridges (55/35#)
1:30 Double Unders

LEVEL 1
FOR TIME
150 Single Unders
75 Sit-ups
75 Glute Bridges
150 Single Unders

Accessory

3 SETS
1:00 Hollow Hold
20 Straight Leg Good AM (45/35#)

Stretching

3 SETS
:30 Doorway Stretch / Side
:30 Banded Shoulder Stretch / Side

Notes

Target | 12:00-17:00
 Today’s workout is going to be a midline extravaganza. Expect to take multiple breaks simply because your abdominals, erectors, and hip flexors reach fatigue and they need a little rest. In both the Sit-ups and Glute Bridges, try to get one more rep before you take a break.  75 reps should be broken in to no more than 5 sets of 15 reps. 

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