Tuesday March 24th – Diamond Hill CrossFit
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Tuesday March 24th


Tuesday March 24th

AT HOME WOD(Click on links for videos)

7:00am Class – Join URL: https://zoom.us/j/921806302
9:00am Class – Join URL: https://zoom.us/j/668158686
5:30pm Class – Join URL: https://zoom.us/j/447006258


2 Rounds of 10 Burpees and 15 Air Squats


Spiderman w/twist – 1 minute each side
Prayer Stretch  – 1 minute 
Banded Hamstring Stretch – 1 minute each leg

Part 1: Warm-up

Single Arm Push Press 

2 x 10 Single Arm Strict Press w/KB or DB (lighter weight or no weight), Rest 1 minute between

 Sumu Deadlift Highpull (SDHP)

2 x 10 SDHP (lighter weight or no weight), Rest 1 minute between

Part 2:

For time

5 Rounds of 24 Single Arm Push Press (12 each arm) and 200m run

Rest 3 min then

4 Rounds of 20 SDHP and 250m row

Notes: This is an endurance WOD. You want to keep pushing and moving doing unbroken sets if possible on the weightlifting movements and a challenging pace on run/rows.

Scale/Sub: Run/Row => Run 200m, Row 250m, Bike (~1 min) or 75 Speed Steps. Only if no KB or DB to use:  Single Arm Push press => 24 Barbell or 24 sandbag push press, SDHP => Sand bag or any heavier bag like a backpack or an empty barbell.

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