WOD | Friday 7/3/20 | CrossFit 791 Cashmere

WOD | Friday 7/3/20 | CrossFit 791 Cashmere

July 02, 2020

Friday July 3


0-5 (Warm-up as a class)

2 min Row/AD/ 400m Run

30 second plank

30 second crab hold

30 second handstand hold

30 second overhead carry

Shoulder/Hip Prehab


5-20 (Strength)

5 minutes to warm up overhead movements

10 minutes to find a heavy single Strict Press, Push Press, and Push Jerk


(@Home- Accumulate 30 reps of each: SA Strict Press, SA Push Press, and SA Push Jerk)


20-25 (Set-up/Clean-up)


25-35 (Metcon)

10 minute Amrap

80 Double Unders (120 SU)

15 Lateral Burpees over the bar

10 C&J 135/95


(@Home- Sub is 80 Line Hops and 20 SA C & J)


35-45 (Cooldown & Cleaning)

1 minute of:

Puppy Dog

Downward Dog

Standing Straddle