Sunday August 9th – Diamond Hill CrossFit
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Sunday August 9th

8
Aug

Sunday August 9th

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

General Warm-Up:

1 minute Squats, 200m Run.

Mobility:

Couch Stretch – 1 minute per side, Lax Ball Shoulders – 1 min per arm.

Warm-up 2:

AMWUP 5 – 10 (PVC, Bar, Light) Thrusters, 20 High Knees, 5 Reverse Crunches.

Warm-up 3:

1 set of 5 Thrusters @ 50% 1RM.

Part 1:

5×5 Thrusters. Moderate weight (~60-65% 1RM) Rest 2 minutes between.

Part 2:

AMRAP 20 – 20 WBS, 400m Run.

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

Scale:

400m Run => 300m Run

Cooldown:

Walk 100-200m, Roll Quads

Notes:

Part 1 weight should be a weight you get all reps with no struggle. Part 2 will be about 3-4 min per round. Wallballs will fatigue your legs and affect your runs.

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