WOD FRIDAY 9/25/20 | CrossFit 791 Cashmere

September 24, 2020

Friday September 25

0-5 (Warm-up)

2 minutes of Row/AD/400m Run or Jump Rope

30 seconds of Scap Pull-ups

15 Beat Swings

10 Linked TTB or KR

10 L Pops

Shoulder/Hip Prehab

5-15 (Core Conditioning)

10 minute Amrap

40 Double Unders

10 TTB

200m Run

20 L Pops

(@Home- Substitute 15 V ups for TTB)

15-18 (Rest)

18-35 (Strength)

7 minutes to find a HS Back Squat

Then…

8 minute EMOM

Even:

5 Back Squats @60-65% of today’s HS

Odd:

3 Front Squats @60-65% of today’s HS 

(@Home- 1) Accumulate 50 Cyclist Squats 2) Even: 20 Air Squats Odd: 15 Jumping Air Squats) 

35-45 (Cleaning & Cooldown)

1 minute each side of:

Pigeon

Frog

Saddle (2 min)

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