Wednesday March 15th 2017

Dynamic Warmup & Mobility:  Minute 0 – 20

  • Ankles – Spend some time rolling out the Soleus, Gastroc & Peroneals
  • Coaches’ Choice Group Dynamic Warm Up

Core Skill: Minute 21 – 35

Turkish Get Ups with Kettlebells or Dumbbells

Spend 5 – 8 Minutes to build up to a challenging weight. Then complete 1 Drop set by dropping down to a weight you can hang onto for 90 seconds on each arm.

Workout: Minute 36 – 50

3 Rounds for time with a decreasing Run.

  • 10 Toes to Bar
  • 12 Alternating Dumbbell Snatches 35 / 50
  • 800m – 600m – 400m Run

Cool Down: Minute 51 – 60

Stretch – Calves, Hamstrings, Hip Flexors


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

  • 10 – 15 Toes to Bar or Strict Sit-ups
  • 10 Alternating Dumbbell Snatch
  • 400m Run or Modify with a 200 – 300m Run/Walk

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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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