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