Friday August 28th – Diamond Hill CrossFit
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Friday August 28th

27
Aug

Friday August 28th

General Warm Up:

2 sets 50 SU’s, 6 Banded Thrusters, 10 Band Pull Aparts, 10 Scap Push Ups

Mobility:

Calf Roll – 1 min each side, Calf Stretch 1 min each side, Banded Tricep Stretch – 1 min each side.

Part 1:

Core Work – 4 sets of 12 Plank to Pike, 12 Plank Up Downs, 12 Plank Jacks, 12 Plank to Knee Touch. Rest 1 min between sets.

Warm Up 2:

2 sets 4 Thrusters, 15 DU’s or 30 SU’s, 3 C2B or scaled movement

Part 2:

5 RFT – 30 DUS, 12 Thrusters, 6 C2B

Rx 95/65, L2 75/55 L1 65/35

Scale:

DU => SU x 2, C2B =>Pull ups =>Ring Rows

Notes:

1-1:30 per round. Try to go unbroken or only 2 sets on Thrusters.

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