Tuesday July 14 – Diamond Hill CrossFit
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Tuesday July 14

13
Jul

Tuesday July 14

Live Stream

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

Video

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

General Warm-up:

Tabata – Plank and Hollow Hold, Alternate.

Mobility:

Banded Lat Stretch on rack – 1 minute each arm, Pigeon Stretch on Box – 1 minute each leg, Hamstring Stretch on Box – 1 minute each leg.

Part 1:

Movement Prep – EMOM 10 – :30 on / :30 off of each movement with empty barbell x 2.

WOD:

“Fight Gone Backwards”

3 Rounds of 1 minute of each. Cal Row, Push Press, Box Jumps, SDHP, WBS, Rest.

RX 75/55, 20/20, L2 65/45, 18/18, L1 55/35, 12/12

Scale:

SDHP => KB SDHP, Box Jumps => Step Ups

Notes:

There is very little rest, keep steady and don’t red line. You are trying to get close to the same reps on all 3 rounds. Compare to FGB 6/29

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