Friday July 31st – Diamond Hill CrossFit
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Friday July 31st

30
Jul

Friday July 31st

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

General Warm-up:

Row 3 min (40 easy/20 hard, 30/30, 20/40).

Mobility:

Figure 4 – 1 min per leg, Lat Stretch – 1 min per side.

Warm-up 2:

3 rounds – 10 Banded Bent over Rows, 10 Band Walks (each way), 10 Band Pull Aparts.

Part 1:

Tabata Flutter Kicks, Tabata Reverse Crunches. Rest 1 min btw

Part 2:

Row 5K *30 min cap

Scale:

Row => 4k or 3.5K

Cooldown:

Roll Glutes with softball or foam roller

Notes:

Scale part 1 to allow your self to work for full 20 seconds each time, Part 2 is a benchmark Row, know your previous time if you have done it before.

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