WOD | Monday 4/26/21 | CrossFit 791 Cashmere

April 25, 2021

Monday April 26


(0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

5 Burpee Pull-ups 

10 Pause Glute Bridges

20 Step Ups

30 Sit Throughs 


(8-15) Goal Pursuit 


(15-27) Strength

Complete 4x5 Segmented Clean Pull @100+% of max Clean (pause for one second at shin, above the knee, mid thigh- reset after each rep)


(27-30) Set-up


(30-50) Intervals

5 minute EMOM

10 speed lateral burpees over the bar 


*score is time for each set*


Rest 5 minutes


4 minute Partner Amrap

6 BMU (pull-ups + dips)

12 Pistols (BSS)


*Split reps evenly with your partner*


Rest 3 minutes


4 minute Partner Amrap

10 Double RKBS 53s/35s

50 foot Farmers Carry 53s/35s

10 Suitcase DL 53s/35s


*Alternate movements with your partner*


(50-60) Cooldown 

1 minute of:

SL FF with QLT 

Lizard

Pigeon