28 Jul '14, 6pm

“Dirty Diana” Workout

“Dirty Diana” Workout

My CrossFit box did “Dirty Diana” a few weeks ago, and I saved it as a “must do” workout for at home. I finally had a chance to do it this past weekend, and it was definitely a lung-smoker! For this workout, you only need a kettlebell , timer, and some space to run (outside or on a treadmill). I also used a yoga mat, but only because I didn’t want to scrape up my knees on the driveway. You could easily do Burpees on a softer surface, like on the grass. I actually ended up doing Russian Swings instead of regular kettlebell swings because we only have a 45-pound kettlebell at our house and right now it’s just too heavy for me to use overhead, especially with the type of volume that this workout called for. (I ended up doing 150 reps in the end!) I finished this workout 4+41 (4 rounds + 41 reps) in 22 minutes. I was so close to finishing the 5th round, I ended up doing an ext...

Full article: http://carrotsncake.com/2014/07/dirty-diana-workout.html

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