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

April 04, 2021

Monday April 5


(0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

10 SL Pause Glute Bridges

15 RKBS

10 Suitcase DL

10 Elevator Push-ups

15 Incline DB Bench Press


(8-15) Goal Pursuit


(15-25) Strength

10 minutes to complete 3x10

Deadlift @80-85% of max


(25-30) Set-up


(30-40) Strength 

10 minute EMOM 

E:

5 Bench Press @70-75% of max & 10 Pull-ups

O:

8 Burpees & 16 RKBS AHAP


*cap each round at 50 seconds*


(40-48) Rest


(48-50) Sprint

2 minute Amrap

5 Burpee over Rower

10/9 Cal Row

15/12 Cal AD


(50-60) Cooldown

1 minute of:

Child’s Pose

Puppy Dog

Supine Twist