WOD | FRIDAY 8/28/20 | CrossFit 791 Cashmere

WOD | FRIDAY 8/28/20 | CrossFit 791 Cashmere

August 27, 2020

Friday August 28


0-5 (Warm-up)

2 minute Row/AD/400m Run

30 second hollow/tight arch holds

30 second active hang

2 rounds of:

5 Pull-ups

5 Push-ups

10 Air Squats

Shoulder/Hip Prehab


5-15 (Conditioning)

10 minute Amrap

“Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats


(@Home- 10 minute Amrap: 5 Burpees 10 Russian Swings 15 Air Squats)


15-20 (Rest)


20-35 (Strength)

12 minutes to find a heavy 3 rep Back Squat, Front Squat and OHS


2 minutes to lower weight to 60% of 3 rep OHS, FS or Back Squat 


1 minute Amrap

Max rep OHS FS or Back Squat (Athlete Choice)


(@Home- Accumulate 30 reps of each: Back Squat, Front Squat and OHS (with Broomstick) then complete: 50 Goblet Squats for time)


35-45 (Cleaning + Cooldown)

1 minute of:

Dragon

Star Pose

Saddle