Thursday July 2nd – Diamond Hill CrossFit
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Thursday July 2nd

1
Jul

Thursday July 2nd

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 Warm-up:

2 min Jump Rope.

Mobility:

Pec Stretch on Rack – 1 minute per arm, Lat Stretch on Rack – 1 minute per arm.

Specific Warm-up:

3 rounds of :20 sec plank into 5 Pushups, 10 Bulgerian Split Squats (5 per leg), 30 High Knees.

Part 1:

4 sets of 10 Bulgarian Split Squats(5R/5L). Same weight.

Rest 2 minute between.

Part 2:

AMRAP 15 – 10 (DBx1, suitcase style) Step Overs, 2 Walk Around The Worlds, 30 DU. RX 50/35, L2 40/25, L1 30/20

Scale:

WATW =>30 sec plank or HS Hold on box, DU x 2

Notes:

Part 1 weight should be moderate. Part 2 should be steady movement, Step over will get challenging and walk around the worlds will fatigue your shoulders. Both exercises could effect your DU’s. 

 

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