Friday June 19th – Diamond Hill CrossFit
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Friday June 19th

18
Jun

Friday June 19th

Live Feed Link (All classes)
 
 
Video from Live Feed
 
 

Happy Burpee Day Coach Kyle. 

General Warm Up:

3 rounds of
8 Burpees
10 PVC Pipe Good AMs
10 Air Squats
10 PVC Pipe Strict Press
10 PVC Pipe Rows

Stretching/Mobility:

Pec Stretch on Rack – 1 minute each arm
Banded Tricep – 1 minute each arm
Thoracic High Fives – 10 per side 
Pancake Stretch – 1 minute
For Rack stretch have ½ class on rack and ½ doing Tricep then switch

WOD:

EMOM 12 – :30 seconds Max Pull Ups, :30 seconds Max Wallballs, :30 seconds Max V Ups. Score is total reps combined.

Scale:

Pullups => Ring Rows, V-Ups => Single Leg V-Ups

Notes:

Rotation will be Pull ups/Ring Rows > Wallballs > V ups
Score will be total reps
May also do Strict Banded Pull Ups, But NO negatives.

Cooldown:

Foam Roll Quads, Adductors, lats, Glutes

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