Saturday July 18th – Diamond Hill CrossFit
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Saturday July 18th

17
Jul

Saturday July 18th

Live Stream

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

Video

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

Breathe:

5 inhale- 5 hold – 10 exhale – 5 hold x 6 (2:30)

General Warm-up:

3 minute row (40 easy/20 hard, 30/30, 20/40).

Mobility:

Foam Roll Quads – 1 minute each, Figure 4 on Foam Roller – 1 minute each side.

Warm-Up:

AMWUP 3 – 5 burpees, 5 V-Ups, 5 Supermans, 5 Air Squats.

Part 1:

2 One minute tests (Choose 1 with a 5 minute break between) Burpees, Speed Steps, Meter Row, Cal Bike, V-Ups. Everyone does 1 minute WBS as 2nd with their WOD weight.

Part 2:

5 RFT – 500/400m Row, 20 Unbroken WBS.

Each time WB dropped/stopped add 100/75m to next row.

RX 20/14, L2 16/12, L1 12/8

Notes:

The 1st 1 minute test is for leaderboard so max effort, 2nd is a test for WOD. Do not go lighter just because it says unbroken, use your normal WB and try and push yourself.

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