Saturday November 14th – Diamond Hill CrossFit
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Saturday November 14th

13
Nov

Saturday November 14th

Breathe:

5 in – 5 Hold – 10 Out – 5 Hold x 5.

General Warm-up:

400m Run Nasal Breathe only.

Mobility:

Banded Lat Stretch on Rack – 1 minute each arm, Pigeon Stretch – 1 minute each side.

Specific Warm-Up:

Teach TGU w/light KB then do 2 rounds of 2 per side, 10 SA RKBS, 10 SA KB Press.

Part 1:

TGU – 4,3,2,1 Building to Moderate Single. (4L/4R, 3/3….)Rest 2 minutes between

Part 2:

AMRAP 20 – 11 Box Jumps, 14 RKBS, 2020 Ft Run (600m)

RX 62+/44+, L2 53/35, L1 44/26

Scale:

Box Jumps => Step Ups, Run => L2 1600ft (500m), L1 1300ft (400m)

Cooldown:

Foam Roll back (Low/Mid)

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