WOD | Friday 4/9/2021 | CrossFit 791 Cashmere

April 08, 2021

Friday April 9

(0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

2 minute squat hold

10 bottoms up kb press

10 pause wbs (2 second)

30 second hs hold

10 barbell strict press

10 barbell STO

(8-15) Goal Pursuit

(15-20) Conditioning

For time:

100 WBS 20/14

(20-25) Rest

(25-40) Strength

Find a heavy 5 rep of:

Strict Press

Push Press

Push Jerk

(40-45) Rest

(45-50) Sprints

1 minute Amrap

Max Cal Row

Rest 3 minutes

1 minute Amrap

Max HSPU or Push-ups

(50-60) Cooldown

1 minute of:

Puppy Dog

Prayer Stretch

Thread the Needle

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