WOD /MONDAY 9/21/20 | CrossFit 791 Cashmere

WOD /MONDAY 9/21/20 | CrossFit 791 Cashmere

September 21, 2020

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)