Monday July 13th – Diamond Hill CrossFit
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Monday July 13th

13
Jul

Monday July 13th

Live Stream

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

Video

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

General Warm-up:

400m Run

Mobility:

Foam Roll Lats – 1 minute each side, Banded Hamstring Stretch – 1 minute each side.

Warm-up:

3 Rounds of 10 Scap Push-ups, 10 Banded Rows, 20 sec Hollow Hold, 100m Run.

Part 1:

EMOM 10 – 2 to 4 Strict/Weighted/Banded Pullups or 7-10 Ring Rows (No more than 6 on rig at one time)

Part 2:

“T2B Nicole” AMRAP 20 of 400m Run & Max T2B

Scale:

T2B => V-Ups or Reverse Crunches w/ Heavy KB/DB

Notes:

On Pull ups pick a weight and number you can maintain for 10 rounds. Maximize your early rounds of T2B, Push on the runs to get more time on the bar/floor.

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