Thursday July 9th – Diamond Hill CrossFit
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Thursday July 9th


Thursday July 9th

Live Stream



5 second inhale – 5 second hold – 10 second exhale x 9 sets.

General Warm up:

400m Run


Back roll to Pike – 1 minute
Rocking butt to heels from quadruped position(Table Top), then forward to chest to floor –  1 minute
Down Dog to Up Dog x 10 reps
Band Pull a-parts with elbows bent x 10

Part 1:

A. Pull up Cluster Sets x 3  – Strict Pull Up;; rest 20 seconds between each rep for a total set of 4 reps.
Rest 1:00 between sets.
Repeat for a total of 3 clusters.

B. Ring Row Cluster Sets x 3  – Ring Row;; rest 10 seconds between each rep for a total set of 20 reps. Rest 1:00. Repeat for a total of 3 clusters.

If this is easy for you, add a 3-5 second descent on each rep.
Class can be split up so half begins on the rack for pull ups and half begins on the rings for ring rows.

Part 2:

3 Rounds of:
25 Ball slams
25 Reverse (Step Back) Lunges
25 Push Ups

RX 30, L2 20, L1 15


Push Ups => Box


Part 2 has big sets so make sure to have a plan that fits your strengths and weaknesses. Keep moving as much as possible.

Cool Down:

Easy walk for 5:00, breathing through the nose as able.

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