WOD | Monday 4/19/21 | CrossFit 791 Cashmere

April 18, 2021

Monday April 19


(0-8) Warm-up

3 minute Row/AD/Run/JR

S/H Prehab

30 seconds of scap pull-ups 

30 seconds of shoulder taps

10 Bent Over Row

10 Elevator Push-ups

20 RKBS


(8-15) Goal Pursuit


(15-27) Strength

Find a heavy 5 rep of the following:

TnG DL

Bench Press


(27-37)

10 minute EMOM 

Even:

5 Bench Press @85-90% of today’s 5 rep + 5 Strict Pull-ups 

Odd:

5 DL @85-90% of today’s 5 rep + 5 Strict Dips


(37-40) Clean-up


(40-50) Sprints

3 minute Amrap

20/18 Calorie Row

10 Burpee Pull-ups


Rest 4 minutes


3 minute Amrap

18/15 Calorie AD

30 Stationary Gorillas


(50-60) Cooldown

1 minute of:

Child’s Pose

Thread the Needle

Supine Twist