Thursday September 3rd – Diamond Hill CrossFit
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Thursday September 3rd

2
Sep

Thursday September 3rd

General Warm Up:

2 sets of 5 Burpees, 8 Box Step Ups (2nd round Box Jumps), 10 Banded Good AMs, 100m run.

Mobility:

Couch Stretch – 1 minute each side

Deadlift Warm Up:

(Coach Led) 10 Slow DL pausing at knee

Part 1:

Build to WOD weight 5-4-3-2, which should be on heavy side

Part 2:

AMRAP 18 – 6 Burpee Box Jump Overs, 9 Deadlifts, 200m run

Rx 275/185 L2 225/155 L1 185/135

Scale:

BBJO => Burpee Box Stepovers => Regular Burpees

Cooldown:

200m walk then roll hamstrings and lower back

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