Friday June 12th – Diamond Hill CrossFit
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Friday June 12th


Friday June 12th

Live Feed Link (All classes)
Video from Live Feed

General Warm Up:

3 Sets of
20 Mountain Climbers
10 Banded Good Mornings
5 Banded Thrusters
5 Burpees


Javelin Stretch – 1 minute each side
Banded Tricep Stretch – 1 minute each side
Ballerina Stretch – 1 minute each side

Specific Warm Up:

5 Front Squats
5 Push Press
5 Thrusters
1st Round PVC Pipe, 2nd Round Empty BB, 3rd Round WOD weight (Rest 90 seconds between rounds)

WOD (16 min Cap):

3 RFT of 30 Thrusters, 30 Bar Facing Burpees

RX 75/55, L2 65/45, L1 45/25


Burpees over Bar => Regular Burpees


Try not to redline early, this WOD will send your heartrate through the roof if you go out to hard. Lighter Thruster but you want to work in manageable sets and keep a steady pace on the burpees.


Roll Hamstrings, Quads, low back

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