Monday August 3rd – Diamond Hill CrossFit
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Monday August 3rd

2
Aug

Monday August 3rd

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

General Warm-up:

2 Rounds of 10 Knee Hugs, 10 Standing Fig 4,20 Lat Hops, 20 Forward/Back Hops.

Mobility:

Lax Ball on calves – 1 min each side, Calf Stretch – 1 minute each side.

Warm-up 2:

AMWUP 4 -10 Banded Bent over rows, 10 Step Back Lunges, 20 High Knees, :30 sec Plank.

Warm-up 3:

10 Legs Only, 10 Back Arms, 10 Full Strokes.

Part 1:

2k Row

Break 3-4 minutes before WOD.

Part 2:

AMRAP 10 – Partner WOD – Partner 1: 200m Run, Partner 2: Max DU/SU. Alternate after each run, Score is DU/SU

Scale:

Run => 250/200m Row

Cooldown:

Walk/Jog – 100m, Roll out calves.

Notes:

Part 1 is a bechmark row, know your previous score. Part 2 will have little rest, keep a steady pace on run (Not Max Effort) and stay focused on your Jump Rope.

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