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

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

July 19, 2020

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)