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