WOD | MONDAY 7/13/20 | CrossFit 791 Cashmere

WOD | MONDAY 7/13/20 | CrossFit 791 Cashmere

July 12, 2020

Monday July 13th

(Group Warm-up)

2 minutes of AD/Row/ 400m Run

30 second active hang

10 scap pull ups

30 second handstand hold

5 HSPU or 10 Pushups

20 Walking Lunges

(Metcon)

8 minute Amrap

6 Pull Ups

6 HSPU or DB PP

12 Walking Lunges

(@Home- 6 Bent Over Row or SA DB/KB Snatch and 6 SA DB PP)

(Rest/Setup)

(Strength)

10 minutes to find a 5,10, and 15 rep Back Squat

(2 minutes for clean up)

(@Home- Complete 3 sets of 10 Cyclist Squats and 100 Air Squats for time)

(Squat Conditioning)

3 minute Amrap

36/30 Calorie Airdyne

Max Rep WBS in remaining time 20/14


(@Home- Run 400m and max jumping air squats in remaining time)

(Cleaning & Cooldown)

1 minute each side of:

Pigeon Pose

Saddle

Cross Shin