Thursday August 24th – Diamond Hill CrossFit
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Thursday August 24th

23
Aug

Thursday August 24th

23.08.24

INTENDED STIMULUS

20+ reps (calories + burpees) each round.

Advanced athletes should aim for closer to 30+ reps in each round.

Each round should be a sprint.

ALL LEVELS

5 rounds for reps:
:20 calorie row
:40 rest
:40 calorie row
:20 rest
1:00 burpees
1:00 rest

SKILL WORK

Post-workout:
Accumulate:
50 seated leg raises

STRETCHING

2 sets:
:40 seated straddle stretch
:40 seated hamstring stretch, left
:40 seated hamstring stretch, right

WHITE BOARD BRIEF

Target Reps | 20 or more reps per round.

Today, we’ve got a pedal-to-the-metal AMRAP that should take all you’ve got with a sprint every single round after the rest time.

Set a goal to hit 20+ reps every round, including both calories and burpees. Advanced athletes should aim for closer to 30+ reps in each round.

Expect your score to decrease in reps as you fatigue, but give it all you can to maintain and empty the tank.

After the workout, we’ll work on seated leg raises as a class.

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