Sunday July 5th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Sunday July 5th

4
Jul

Sunday July 5th

Live Feed Link (All classes)

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

Video from Live Feed

https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000

General Warmup :

3 Rounds 30 sec jumporope, 30 sec rest.

Mobility :

Scorpion Stretch – 1 min per side, Lax Ball Shoulders – 1 minute per side,

Warm-up:

3 Rounds of 10 – Inchworms, 10 SA RKBS, 10 Situps, 10 SDHP.

Part 1:

E2MO2M for 5 Rounds of :20 sec bar hang, 50 m Farmers carry. (Stagger start with 2 groups)

Part 2:

AMRAP 15 – 20 KBS, 10 Reverse Crunches, 20 Alternating Hang KB Clean, 10 Supermans.

RX 53/35, L2 44/26, L1 35/18

Scale:

KBS => RKBS, HKB Clean => Hang DB Clean

Notes:

Part 1 try to increase KB weight if you can each round, it is OK to rest once during carry. Steady pace will be key to WOD, KBS and Cleans will get heavy after a few rounds.

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