Wednesday August 12th – Diamond Hill CrossFit
Call Us: (401) 721-5582

Wednesday August 12th

11
Aug

Wednesday August 12th

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

General Warm-up:

Tabata Step Back Lunges & Plank

Mobility:

Lax Ball Tris – 1 minute each, Lax Ball Shoulders – 1 minute each side, Couch Stretch – 1 minute per leg.

Warm-up:

3 Rounds of 5 Strict Press, 10 Back Squats, 5 Burpees.(PVC, BB, Light)

Part 1:

5,5,5,5 Push Press, Build to Moderately Heavy 5, Rest 2 minutes between

Warm-up 3:

2 Rounds of 5 Back Squats building to WOD weight.

Part 2:

EMOM 9 – 5 Back Squats, 5 Lateral Burpee Box Jumps.

RX 185/135, L2 145/105, L1 95/65

Scale:

BBJ => Regular Burpees

Cooldown:

Foam Roll Lower Back & Quads

Notes:

Push to get all 9 rounds in, scale weight if needed to do so. Should be 30 seconds or less in early rounds. Focus on Box Jumps, NO SHIN INJURIES!!!!

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