Thursday July 23rd – Diamond Hill CrossFit
Call Us: (401) 721-5582

Thursday July 23rd

22
Jul

Thursday July 23rd

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

General Warm-up:

1 minute Wallballs (light) then 200m Med Ball Run.

Mobility:

Banded Pec Stretch – 1 minute, Pigeon Stretch – 1 minute per side, Figure 4 on the wall – 1 minute per side.

WOD Warm-up:

15 AirSquats, 10 Pushups, 15 Air Squats, 10 Burpees, 15 Air Squats, 100m Med Ball Run (WOD weight).

Part 2:

“Cameron”

AMRAP 23
75 Air Squats
40 Pushups
75 Air Squats
27 Burpees
75 Air Squats
16×50 meter (800m) Medball Run (20/14 lb)
*Wear a Weight Vest (20/14 lb)

Scale:

Pushups => Box, Med Ball Run => No Ball or lighter ball

Notes:

Hero WOD, pace your self on squats, there are 225 in a round, break up pushups if needed early and find a comfotable spot for the ball.

Cooldown:

200m Walk

Leave a Reply