Sunday June 21st – Diamond Hill CrossFit
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Sunday June 21st

20
Jun

Sunday June 21st




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Happy Fathers Day!!

General Warmup:

3 Rounds of 200 m run, 20 mountain climbers, 5 scap pushups, 10 Situps then 10 Burpees **noting time to complete those ten to adjust wod if needed.

Mobility:

10 Inchworms
Squat hold – 2 minutes
Scorpion Hold – 1 minute each side 

Part 1:

EMOM 10:

Even :30 plank (Can add weight for difficulty)
Odd: 5 negative pushups

Part 2:

21 -15-9 reps of Air Squat, Burpees, Situps
Rest 2 minutes
30 – 15 reps of Air Squats, Burpees, Situps
Rest 2 minutes
45 reps of Air Squats, Burpees, Situps

Scale:

Burpees =>reps of 14 – 10 – 6, 20-10, 30 (burpees only)

Notes:

6-7 minutes per part. 20-25 minute WOD. Scale burpee number if needed

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