WOD | SATURDAY 7/18/20 | CrossFit 791 Cashmere

WOD | SATURDAY 7/18/20 | CrossFit 791 Cashmere

July 17, 2020

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)