Friday August 7th – Diamond Hill CrossFit
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Friday August 7th

6
Aug

Friday August 7th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

General Warm-Up:

2 min jump rope (45/15)

Mobility:

Lax Ball Shoulders – 1minute per side, Lat Stretch – 1 minute per side

Warm-up 2:

3 Rounds of 5 Scap Pullups, 5 Scap Pushups, 5 Inchworms, 5 Burpees

Part 1:

4 Rounds of 10 Reverse Crunches, 10 Supermans, 30 Shoulder Taps.

Rest 90 seconds between rounds.

Warm-up 3:

2 rounds 5 KBS, 5 Pullups, 5 SDHP, 10 DU/20 SU,

Part 2:

5 RFT of 20 KBS, 15 Pullups, 10 SDHP, 30 DU.

RX 53/35, L2 44/26, L1 35/18. *20 min Cap

Scale:

KBS => RKBS, Pullups => Jump,Band or RR, DU => SUx2

Cooldown:

Roll Calves and Lats

Notes:

Keep moving on this WOD. Anything with 5 rounds is gonna be hard. 20 min cap so push as far as you can get.

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