WOD | Thursday 4/15/21 | CrossFit 791 Cashmere

April 14, 2021

0-8) Warm-up

3 minute Row/AD/Run/JR

S/H Prehab 

1 minute squat hold

30 seconds of Hawaiian squats

30 second active hang

30 second HS hold

10 ATG split squats each leg 


(8-15) Goal Pursuit


(15-30) Strength

15 minutes to complete:

10 rep weighted Pistol or weighted Bulgarian split squat

10 rep TnG Alt Dumbbell Snatch

Max Rep Strict Pull-up

Max Rep Strict HSPU or Dumbbell Strict Press


(30-35) Rest


(35-50) Strength

7 minutes to find starting weight

Then...

8 minute EMOM 

E:

3 Pause Back Squats (5 second pause)

O:

6 Front Squats (focus on upright and speed up)


**Weight for both is @60-70% of Front Squat**


(50-60) Cooldown

1 minute of:

Pigeon

Star Pose

Seated Straddle