Monday July 20th – Diamond Hill CrossFit
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Monday July 20th

19
Jul

Monday July 20th

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

General Warm-up:

100m Run, 20 Sec Plank x 3.

Mobility:

Foam Roll Lats – 1 minute per side, Lax Ball Shoulders – 1 minute per side.

Warm-up:

3 Rounds of 20 Sec HS Hold or Plank, 10 Scap Pushups, 10 Band Bent Over Rows.

Part 1:

EMOM 12 – 3-5 Strict Pullups/ 6-8 Ring Rows and HSPU/Hold/Kick Ups/Box Hold

Part 2:

AMRAP 12 – 5 Pullups, 10 KBS, 200m Run.

RX 53/35, L2 44/26, L1 35/18

Scale:

Pullups => Ring Rows, KBS => RKBS

Notes:

Part 1 alternating. Part 2 should move quickly with shorter reps and short run.

Cooldown: 

100-200m Walk

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