Monday March 13th 2017 – Who Else But Whitney


Dynamic Warmup & Mobility:  Minute 0 – 20

  • Ankle & Shoulders – Use a Roller on the lower Leg (Soleus, Gastroc & Peroneals), then Lats & Stretch out the upper Thoracic
  • Coaches’ Choice Group Dynamic Warm Up
  • Jump Rope Warm up

Workout: Minute 21 – 50

5 Rounds for time of:

  • 400/500m Row
  • 10 Push Press 75 / 115
  • 30 Double Unders

Cool Down: Minute 51 – 60

  • Stretch – Calves, Hips & Shoulders

Diablo F!T: Complete 4 Rounds starting every 5th Minute

  • 400-500m Row
  • 8-12 Dumbbells Strict Press
  • 30-50 Double unders

Pick a rep scheme and stick to it.


 

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Step 1: Download the SugarWOD App

Step 2: Sign Up with Email / Sign Up with Facebook (AKA Create your account)

Step 3: Find My Box (Hint – Search for Diablo CrossFit) Use Top Secret Code – Diablocf3

Step 4: Log your scores after every workout.

Diablo Members Only, Thanks.

Questions Email info@diablocrossfit.com.

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