WOD | SATURDAY 7/18/20 | CrossFit 791 Cashmere
Saturday July 18th
(Group Warm-up)
3 minutes of Row/AD/ or 600m Run
1 minute of jump rope
45 second active hang
10 scap pull ups
15 beat swings
5 pull ups
10 akbs
10 dball cleans
Shoulder/Hip Prehab
(Metcon)
“Helen”
3 rounds for time:
400m Run
21 AKBS
12 Pull Ups
*15 minute Cap*
(@Home- Sub 30 Alt DB Snatches if you don’t have a kb and 12 db/kb rows)
(Rest/Setup)
(Metcon)
15 minute Amrap
400m Run
50 DU or 75 SU
30 DBall Cleans (Sandbag reps are 12/8m and 6/4f)
200m Farmer Carry 53s/35s
(@Home- Sub is 30 SA Cleans)
(Cleaning & Cooldown)
1 minute each side of:
Lying Glute Medius Stretch
Dragon
Star Pose (2 minutes)
