WOD /MONDAY 9/21/20 | CrossFit 791 Cashmere
Monday September 21
0-5 (Warm-up)
2 minutes of Row/AD/400m Run or Jump Rope
10 bottoms up KB press
30 second HS hold
30 second tuck hold
10 perfect push-ups
10 dips
Shoulder/Hip Prehab
5-17 (Strength)
6 minutes to work up a heavy Strict Press
Then…
Every 90 Seconds for 3 sets (0,1:30,3)
5 Strict Press @75-80% of today’s HS
(@Home- 1) Accumulate 30 SA Strict Press on each arm 2) 5 minute EMOM 10 SA Push Press on each arm)
17-20 (Set-up)
20-35 (Conditioning)
15 minute Amrap
24 Double Unders
20/18 Calorie Row
16 WBS 20/14
12 Pull-ups
(@Home- 15 minute Amrap: 24 DU (36 SU) 200m Run 16 Goblet Squats 12 Bent Over Row)
35-45 (Cleaning & Cooldown)
1 minute of:
Prayer Stretch
Puppy Dog
Thread the Needle (each side)