Wednesday October 13th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday October 13th

12
Oct

Wednesday October 13th

21.10.13

INTENDED STIMULUS

1.) Finish the workout in 15:00 or less.
2.) Keep runs under 2:00.
3.) Don’t stop moving on the V-Ups

RX

5 Rounds For Time:
20 V-ups
400m Run

LEVEL 2

5 Rounds For Time:
20 V-ups
300m Run

LEVEL 1

5 Rounds For Time:
20 Single Leg V-ups
200m Run

SKILL WORK

Pre-workout:
Candlestick and Single-leg Squat practice

STRETCHING

3 Sets
:30 Groiner Stretch / Side
:30 Calf Stretch / Side
:30 Seated Torso Twist

WHITE BOARD BRIEF

Target Time | 10:00-15:00
• In today’s workout we are constantly moving back and forth between the two exercises. Look to catch your
breath while you are transitioning.
• Athletes who are looking for a faster time should push the pace on the run. More advanced athletes should
look to finish closer to 12:00.

Leave a Reply