Monday July 27th – Diamond Hill CrossFit
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Monday July 27th

26
Jul

Monday July 27th

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:

Lat stretch on Rack – 1 min per arm, Lax Ball on Shoulders – 1 min per side.

Warm-up 2:

AMWUP 5 – 5 Scap Pullups (rack or Rings), 5 Inchworms w/PU, 10 Step Back Lunges, 5 Burpees.

Part 1:

EMOM 12 – (2 Bar MU, Bar MU Transition, Bar MU Kipping) and 5 Ring Dips. Alternating minutes or 6 min MU, 6 min Dips. (Alternative is (3 Neg PU, 3-5 Band Strict PU, 5-7 Ring Row) and Box/Par Dips)

Part 2:

For Time: 5 Bar MU, 20 Jumping Lunges, 30 Pushups, 40 Sit-Ups, 50 Box Jumps, 40 Sit-Ups, 30 Pushups, 20 Jumping Lunges, 5 Bar MU.

RX 24/20, L2 20/18, L1 18/12

Scale:

Bar MU => Qty =>10 Pullups/Ring Rows, Push-Ups => Box, Box Jumps => Step Ups

Cooldown:

Walk 100m, Foam Roll Quads

Notes:

Part 1 MU are for experienced athletes or those close to MU, all others should work on requisite strength exercises to build towards MU. Part 2 should move quickly from exercise to exercise and minimize rest breaks. If you can’t do 5 MU in 1 minute scale Qty or Do scale.

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