Thursday August 6th – Diamond Hill CrossFit
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Thursday August 6th

5
Aug

Thursday August 6th

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

General Warm-up:

1 minute Burpees & 1 minute Plank.

Mobility:

20 Banded Pass Thrus, Banded Pec Stretch – 1 minute.

Warm-up 2:

EMOM 5: 5 RKBS, 5 Pushups, 20 Lat Hops.

Part 1:

E2MO2M 10 – (3-5 Deficit HSPU or 3-5 Strict HSPU or 20-30 Sec Hand Stand Holds or 20-30 L Hold on Box or wall).

Warm-up 3:

2 Rounds 3 Burpees Box Jump Overs and 5 V-Ups.

Part 2:

AMRAP 12 – 5 HSPU, 10 Burpee Box Jump Overs, 20 V-Ups.

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

Scale:

HSPU => Can use abmat for strict. WOD: HSPU => HRPU, BBJO => Burpee Box Step Overs, V-Ups => SL V-Ups

Cooldown:

Lax Ball on shoulders, Cobra Stretch

Notes:

Choose a level/scale that allows you to perform perfect Strict HSPU with no failures. WOD should be fast paced, ~ 2 minutes per round or faster. Box Facing Jumps, Burpees can be lateral.

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