WOD |SATURDAY 9/12/20 | CrossFit 791 Cashmere

WOD |SATURDAY 9/12/20 | CrossFit 791 Cashmere

September 11, 2020

Saturday September 12


0-10 (Warm-up)

3 minutes of Row/AD/600m Run or Jump Rope

30 second hollow/tight arch holds

30 second tuck hold

30 second crab hold

30 second HS hold

10 LPops

10 Straddle LPops

10 Slam Balls

Shoulder/Hip Prehab


10-20 (Interval)

10 minute EMOM

Even:

40 second tuck hold

Odd:

40 seconds of Slam Balls


(@Home- Substitute Burpee V-ups for Slam Balls)


20-28 (Rest/Set-up)


28-50 (Metcons)

4 minute Amrap

50 Double Unders

30 Alternating SA DB Snatches 55/35+

20 Sit Throughs


Rest 4 minutes 


4 minute Amrap

10 SA Alt Devils Press 40/25

10 DB Step Overs 40/25 @24/20


Rest 4 minutes


6 minute Amrap

10 Plate Burpees 45/35

20 OH Walking Lunges 45/35

30 Plate GTO 45/35


(@Home- 1) Same 2) Step Up and Over an object 3) Burpees over and object and find an object for the OH Lunges and GTO)


50-60 (Cleaning & Cooldown)

2 minutes of:

Child’s Pose

Saddle

Straddle