WOD | FRIDAY 8/14/20 | CrossFit 791 Cashmere

WOD | FRIDAY 8/14/20 | CrossFit 791 Cashmere

August 13, 2020

Friday August 14


0-5 (Group Warmup)

2 minute Row/AD/ 400m Run

1 minute squat hold

10 squat plus overhead reach on each side

10 med ball sit-ups 

Shoulder/Hip Prehab


5-15 (Conditioning)

10 minute Amrap

400m Run

20 WBS 20/14

10 Medicine Ball Sit-ups 20/14


(@Home- Substitute 30 Goblet Squats for WBS and 20 Sit-ups for medicine ball sit-ups)


15-20 (Rest)


20-35 (Strength)

8 minutes to find a heavy single Front Squat


2 minute set up


5 minute Amrap

9-6-3

Front Squat @40-50% of today’s HS

TTB 


(@Home- 1) Accumulate 50 tempo Goblet Squats @530 5 second descent 3 second pause in the bottom and quick up 2) 5 minute Amrap 20-15-10 Air Squats V-ups)


35-45 (Cleaning + Cooldown)

1 min of:

Saddle

Pigeon

Star Pose

Cross Shin (each side)