WOD | THURSDAY 7/23/20 | CrossFit 791 Cashmere
Thursday 7/23/20
(Group Warm-up)
2 minutes of Row/AD/ 400m Run
2 minute squat hold
Shoulder/Hip Prehab
(Metcon + Strength)
15 minute time period:
For time:
100/90 Calorie Row
In remaining time find a 3 and a 5 rep max Back Squat
*Your score is how long the row took as well as the two weights you did*
(@Home- Sub is a 1 mile run (run down to a point 800m and back) at 12 minutes start a 3 minute Amrap of max Air Squats)
(Rest/Clean-up)
(Core Conditioning)
5 minute Amrap
50 Russian Twists
40 V ups
30 Tight Arch Ups
20 L Pops
10 TTB
(@Home- Sub for 10 TTB will be Hollow Rocks)
(Cleaning & Cool-down)
1 minute each side of:
Lizard Pose
Pigeon Pose
Twisted Cross