Saturday July 25th – Diamond Hill CrossFit
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Saturday July 25th

24
Jul

Saturday July 25th

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

Breathe:

5 In – 5 Hold, 10 Out – 5 Hold x 6 (2:30)

General Warm-up:

EMOM 5 – 10 Lateral Hops, 10 Step Back Lunges.

Mobility: 20 Pass Thrus, 10 Down Dog to Up Dog, 10 Thoracic High Fives (each side).

Part 1:

Movement Prep/Standards: 2 rounds of 5 Burpees, 10 KBS, 5 V-Ups, 10 WBS, 5 Lunges (each leg), 10 Alt DB Snatch.(light, WOD)

Part 2:

Partner WOD For Time:

100 Burpees, 100 KBS, 100 V-Ups, 100 Wall Balls, 100 Lunges, 100 Alternating DB Snatch.

RX 40/25, L2 35/20, L1 25/15

One partner works at a time, Break up evenly

*30 minute Cap

Scale:

Reps to 90 for L2, 80 For L1 or use lighter weight.

Notes:

Each exercise can take from 4 to 7 minutes to complete. Work in small sets where needed to get through each movement as quickly as possible.

Cooldown:

Walk 200m

 

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