Monday July 22nd – Diamond Hill CrossFit
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Monday July 22nd

21
Jul

Monday July 22nd

Part 1: 2 x 400m Run. (1st ~ 80%, 2nd ~ 100%) Rest 2 min btw.

Part 2: 2 Rounds on the 15. 800m Run, 50/35 Cal Row, 100 DU, 200m DBall Run. RX 30, L2 20, L1 15 

Scaling: Run -> Distance, Row -> Cal, DU -> SUx2

Notes: Stimulus = Endurance & Stamina

Use the 2 x 400m runs as a warm-up for WOD. The 2nd 400 will determine distance for 1st run in WOD. 2:15 – 3:00 = 600m Runs, 3:00 or slower = 400m runs. You want at least 2-3 min of rest between rounds.

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