WOD | Friday 4/15/21 | CrossFit 791 Cashmere

April 15, 2021

0-8) Warm-up

3 minute Row/AD/Run/JR

S/H Prehab 

30 second hollow/tight arch holds 

10 Turkish Sit-ups

5 Turkish Get-ups each side

10 Stand up Sit-ups


(8-15) Goal Pursuit


(15-27) Intervals

12 minute EMOM

Min 0-

40 second tuck hold

Min 1-

40 second HS hold or 50 foot HSW

Min 2-

10 Stand up Sit-ups

Min 3-

20 second side plank each side (5 second transition)


(27-32) Rest


(32-50) Strength

Complete 5 challenging sets of the following complex:

Power Clean + Push Jerk + Front Squat + Hang Clean + Split Jerk


(50-60) Cooldown

3 minutes of:

Couch Stretch