WOD | Thursday 4/22/21 | CrossFit 791 Cashmere

April 21, 2021

Thursday April 22


(0-8) Warm-up

3 minute Row/AD/Run/JR

S/H Prehab

10 Suitcase DL

10 Push-ups

30 seconds of scap pull-ups 

15 beat swings

5 (1+1) gymnastic complex


(8-15) Goal Pursuit


(15-27) Gymnastic Complex 

Complete 4 sets of a gymnastic complex


(27-34) Rest/Set-up


(34-50) Interval

16 minute EMOM 

Min 0-

10 Around the Worlds

Min 1-

20 Snap to Hollow

Min 2-

20 RKBS AHAP 

Min 3-

45 seconds of HSPU or Push-ups


*All rounds cap at 45 seconds*


(50-60) Cooldown

1 minute of:

Puppy Dog

Thread the Needle

Cross Shin