WOD | Saturday 4/3/2021 | CrossFit 791 Cashmere

WOD | Saturday 4/3/2021 | CrossFit 791 Cashmere

April 02, 2021

Saturday April 3


(0-8) Warm-up

3 minute Row/AD/Run/JR

S/H Prehab

10 Pause Glute Bridges

20 Walking Lunges

5 BMU (5 Pull-ups/Dips)

Down and Back:

Spider-Man Lunge

Duck Walk


(8-15) Goal Pursuit


(15-30) Strength

10 minutes to find a heavy 10 rep 

Back Rack Lunge

Then…

5 minute Amrap

5 BMU

10 Front Rack Lunges 95/65 


(30-38) Rest


(38-50) Partner Sprints

For time:

100/90 Calorie Row


*5 minute cap*


Rest 2 minutes


For time:

150/125 Calorie AD


*5 minute cap*


(50-60) Cooldown

3 minutes each side of:

Couch Stretch