Wednesday February 26th – Diamond Hill CrossFit
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Wednesday February 26th

25
Feb

Wednesday February 26th

Part 1: 10 min Mobility – 90 sec Lax ball each Shoulder, 2 min Cat/Cow, Banded Shoulder Strap – 1 min each, Couch Stretch – 90 sec each

Part 2: 10 Rounds of 2 Weighted Pull-ups, 4 Strict Pull-ups, 6 Kipping Pull-ups. RX 30#, L2 20#, L1 10#

Goal 1:00 – 1:15 per round

Scale: 10 Rounds of 2 Strict, 4 Kipping, 6 Ring Rows or 10 Rounds of 5 Jumping Pull-ups and 7 Ring Rows

Notes: Stimulus = Muscle endurance. Choose the scaling that allows you to be in the 1 to 1 1/2 min per round range. If round 1 takes longer scale back immediately. Weighted pull-ups will use DB between feet or knees. Careful when dropping.

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