Wednesday August 5th – Diamond Hill CrossFit
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Wednesday August 5th

4
Aug

Wednesday August 5th

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

General Warm-up:

400m Run.

Mobility:

Banded Hamstring – 1 minute each side, Banded Tri Stretch – 1 minute each side,Spiderman Stretch – 1 minute each side.

Warm-up 2:

3 Rounds of 10 SA RKBS, 10 SA KB Press, 10 Goblet Squats.

Part 1:

5,5,5,5,5 SA DB Strict Press. Build to Heavy 5. Rest 2 minutes between.

Part 2:

5 Rounds of 20 Alt DB Snatch, 200m DB Run.

RX 50/35, L2 40/25, L1 30/15

Scale:

DB Run => 250m Row (on 10)

Cooldown:

Snow Angels and Foam Roll Lower Back

Notes:

Part 1 – Can use KB if needed. Start with weaker arm each time. Part 2 can carry DB anyway. Try to keep moving with short rest breaks if possible.

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