Tuesday July 7th – Diamond Hill CrossFit
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Tuesday July 7th

6
Jul

Tuesday July 7th

“Hey look my toes!”

Live Stream

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

Video

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

General Warmup:

400m Run in to 2 Rounds :

10 Inchworms, 10 Bird Dog, 10 Squats, 10 light DB Strict Press
then  one set of floor press with light weight

Mobility:

Scorpion Stretch – 1 minute each side
Foam Roll Low Back – 1 minute 
Rollout Pecs – 1 minute each side
Squat Hold –  1 minute

Part 1:

7 x 10 DB Floor Press, Moderate Weight. Rest 90 seconds between

Specific Warmup:

2 rounds of 2 burpees, 3 V-Ups, 4 DB Squat Cleans

Part 2:

3 RFT
7 Burpees
20 V-UPS
20 DB SQUAT CLEANS

RX 40/30, L2 35/25, L1 30/20

Scale:

Vups=> Single Leg V-Ups

Notes: 

Part use a moderate weight, good volume. Part 2 Push through the Burpees and V-Ups then a quick pace through the DB Squat Cleans.

Cooldown:

Roll Quads and upper back

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