Wednesday December 23rd – Diamond Hill CrossFit
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Wednesday December 23rd


Wednesday December 23rd

Class Link For Gympassers At Home

General Warm-up:

10/8 Cal Row


Couch Stretch – 1 minute per side

Warm-Up 2:

Go over each exercise as a group to set up and warm-up in order of the WOD, do 5-8 reps of each exercise on BW movements and 2 x 5 on BB movements.

Part 2:


3 Rounds for time of:
30 Wall-Ball Shots,
30 Sumo-Deadlift High Pulls,
30 Box Jumps,
30 Push Press,
30 Calorie Row
30 Push-ups
30 Front Squats

RX 20/14, 75/55, 24/20


Box Jumps => Step Ups, Push Ups => Box, Front Squats => Back Squats => Air Squats.


Pancake Stretch and Roll Quads


This WOD can be a long one if you rest to much. It should be 8-10 minutes per round or less. Work in smaller sets with less rest to get through harder exercises faster.

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