WOD | THURSDAY 7/23/20 | CrossFit 791 Cashmere

WOD | THURSDAY 7/23/20 | CrossFit 791 Cashmere

July 22, 2020

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