WOD | MONDAY 7/20/20 | CrossFit 791 Cashmere
Monday July 20th
(Group Warm-up)
2 min Row/AD/400m Run
15 RKBS
10 Beat Swings
5 Pullups
10 Dips
Shoulder/Hip Prehab
(Set-up/Quick Warm-up)
(Metcon)
10 minute Amrap
72/60 Calorie AD
16 Deadlifts 185/115
8 BMU (Pullups/Dips)
(@Home- 800m Run, 30 any variation DL, 10 Bent Over Row and 10 Dips)
(Rest)
(Strength)
10 minutes to complete 2 sets of 5 Deadlifts @80+% of max and 1 max effort set of Deadlifts @60% of max
(@Home- Accumulate 50 tempo (5 seconds up 5 seconds down) single leg single arm deadlift (25 reps on each arm and leg) )
(Cleaning & Cooldown)
1 minute each side of:
Single Leg Forward Fold
QLT Stretch
Saddle (2 minutes)