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