Thursday July 16th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday July 16th

15
Jul

Thursday July 16th

Live Stream

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

Video

https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo

General Warm-up:

400m Run.

Mobility:

Ankle Mobility – 1 minute each, Banded Hamstring Stretch – 1 minute each, Softball Calves – 1 minute each.

Warm-up:

Running Line Drills (Outside).

Part 1:

1 mile Run

(Use Ipad as timer to log scores as athletes finish)

Part 2:

Partner WOD

AMRAP 7 – SU, Rest 3 minutes. AMRAP 5 – Speed Steps, Rest 2 Minutes. AMRAP 3 – DU’s. Alternate every 30 seconds.

Score = Total jumps.

Scale:

Mile Run => 1200m Run (2000m row if injured)

Notes:

Part 1 is for leader board. Part 2 is a lot of jumping. SU will get divided by 2 in 3rd part of WOD for score. Add all jumps together for 1 big score.

Leave a Reply