Monday March 13th 2017 – Who Else But Whitney
It wouldn’t be a open workout without a “whit moment”. Hit a 10 pound pr 185# snatch and ran to the PR bell, rang it 3 times instead of using the last 10 seconds to do pullups. Oh well 😂. Ps. Last pull-up doesn’t count don’t worry ahaha. (Look at everyone’s reaction) #totalwhitmove #iamspecial #diablolove @optimum_performance_training @diablocrossfit @diablocompteam @crossfitgames
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.
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 firstname.lastname@example.org.