WOD | THURSDAY 7/16/20 | CrossFit 791 Cashmere

WOD | THURSDAY 7/16/20 | CrossFit 791 Cashmere

July 15, 2020

Thursday July 16th

 (Group Warm-up)

2 minutes of Row/AD/ or 400m Run

1 minute of jump rope

30 second plank

30 shoulder taps

Shoulder/Hip Prehab


(Metcon)

5 minute Amrap

30 Double Unders

20 Sit Throughs

10 Burpees


(@Home- same :) )


(Rest)

(Gymnastics)

6 minutes to complete 3 sets of a gymnastics complex:

Choose 2-3 Movements and link them together

(Pullover, BMU, CTB, Pullup, TTB, TNB/KR, Beat Swing)


(@Home- Complete 3 sets of 10 Hollow Rocks 10 Tight Arch ups and 10 L Pops) 

(Set up)

(Strength)

5 minutes to warm up Squat Clean


Every 15 seconds for 5 minutes complete:

1 Squat Clean @75-80% of max


(@Home- Squat Clean technique work and 5 minute Amrap of SA Hang Squat Cleans- start on weak side and switch every 3 reps)


 (Cleaning & Cooldown)

3 minute each side of:

Couch Stretch