Wednesday May 5th – Diamond Hill CrossFit
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Wednesday May 5th

4
May

Wednesday May 5th

EMOM – Stamina

RX
EMOM 20
Minute 1 | 15 Weighted Sit-ups (35/26#)
Minute 2 | 7 Strict Chin-ups
Minute 3 | 25 KB Swings (35/26#)
Minute 4 | 14 Ring Rows
– Score = Total chin-ups or assisted chin-ups completed.

LEVEL 2
EMOM 20
Minute 1 | 14 Ring Rows
Minute 2 | 15 Weighted Sit-ups (26/18#)
Minute 3 | :45 Strict Chin-ups
Minute 4 | 25 KB Swings (26/18#)

LEVEL 1
EMOM 20
Minute 1 | 20 KB Swings (18/13#)
Minute 2 | :45 Ring Rows
Minute 3 | 15 Sit-ups
Minute 4 | :45 Banded Chin-ups

ACCESSORY

Rest, stretch, and recover

STRETCHING

3 SETS
:30 Foam Roll Upper Back
:30 Alternating Scorpion Stretch

NOTES

 Score is the total number of strict chin-ups or assisted strict chin-ups. Complete all movements in unbroken sets or large sets. Specifically focus on completing the KB swings unbroken each round. This workout focuses on improving your strength stamina and endurance. Don’t rush through the movements; instead, move at a consistent pace that prioritizes range of motion and movement mechanics. If you don’t have the ability to perform strict chin-ups, do your best to scale to a banded version so you don’t have to double up on ring rows

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