Sunday July 19th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday July 19th

18
Jul

Sunday July 19th

General Warm-up:

Hurdles (Coaches choice ~2 minutes)

Mobility:

Softball on Glutes – 1 minute each side, Banded Tri Stretch – 1 minute per arm, Down Dog to Up Dog x 10.

Part 1:

E2MO2M 10 – 10 Situps, 10 Reverse Crunches, 20 Flutter Kicks

Specific Warm-up:

3 Rounds of 3 Dips, 3 Box Jump Overs.

Part 2:

For Time: 10,9,8,7,6,5,4,3,2,1 of Box Jump Overs, Ring Dips.

RX 24/20, L2 20/18, L1 18/12

Scale:

BJO=>Broad Jumps=> Box Step Overs, Ring Dips => Box Dips

Notes:

Scale Part 1 if not getting at least 30 seconds of rest. Part 2 should move quick if you scale dips correctly. Box Jumps are box facing.

Leave a Reply