Friday July 10th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Friday July 10th

9
Jul

Friday July 10th

Live Stream

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

Video

https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo

Breathe:

5-5-10 x 9 sets

General Warm up:

Row 30 seconds easy, 30 seconds moderate, 30 seconds hard, 30 seconds rest/walk x 3 sets

Mobility: 

Down Dog to Up Dog, trying to push heels to the floor – 1 minute
Thoracic High Fives – 1 minute
Lateral Band Walks –  1 minute
Band Pull a-parts – 1 minute

Part 1:

3 sets. Rest 1:30-2:00 between sets. Rest 30 seconds between exercises
A1: Seated on the floor, double KB/DB OH Press x 8-10 per arm 
A2. Double KB/DB staggered stance deadlift x 10/side 
A3. Single KB Snatch x 5R, 5L, 5R, 5L 

Part 2:

For Time:

28-21-14-7
Calories on the Echo bike
40-30-20-10 KB Swings

or

40-30-20-10
Calories on the Rower
KB Swings

RX: 53/35, L2 44/26, L1 35/18

Scale:

KBS => RKBS, Girls Bike (23-17-11-6), Girls Row (30-23-15-7)

Cooldown:

200m Walk

 

Leave a Reply