Wednesday May 12th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday May 12th

11
May

Wednesday May 12th

“X-Wing”

WORKOUT GOALS
1.) Finish in less than 12:00.
2.) Move at a sprint pace and avoid getting tripped up in the double unders.
3.) Even if you scale, try to perform some type of chest-to-bar pull-up

RX
3 ROUNDS FOR TIME
10 Chest-to-Bar Pull-ups
20 V-ups
75 Double Unders

LEVEL 2
3 ROUNDS FOR TIME
5 Chest-to-Bar Pull-ups
5 Pull-ups
15 V-ups
50 Double Unders

LEVEL 1
3 ROUNDS FOR TIME
5 Kip Swings
5 Jumping C2B
10 V-ups
100 Single Unders

Accessory

3 SETS
15 BB Good AM’s
15 BB Glute Bridges

Stretching

2 SETS
:30 Cat Cow Stretch
:30 Standing Hamstring Stretch / Side
:30 Supine Hamstring Stretch / Side

Notes

Push fast to finish in less than 10:00. Overall the goal is to finish in 7:00-12:00. Our goal is to improve our strength through range of motion. That means we would rather do attempts of chest-to-bar pull-ups or mix in chest-to-bar pull-ups with other reps rather than avoid them completely. For example, consider the Level 2 scaling option if you have a few chest-to-bar pull-ups, but are unsure of your total capacity. We will get through today’s stretching and accessory work as well

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