WOD | THURSDAY 7/30/20 | CrossFit 791 Cashmere

WOD | THURSDAY 7/30/20 | CrossFit 791 Cashmere

July 29, 2020

Thursday July 30


0-5 (Group Warm-up)

2 minutes of Row/AD/ 400m Run

30 Second Hollow Hold

30 Second Tight Arch Hold

30 Second HS Hold

10 Slam Balls

Shoulder/Hip Prehab


5-20 (Split Tabatas)

1.

Hollow Flutter Kicks

Tight Arch Hold


Rest 1 minute


2.

Slam Balls

Double Unders


Rest 1 minute 


3.

Reverse Burpees

Handstand Hold


(@Home- 1.Same 2. Sub is SA Alt Snatch for Slam Balls 3. Same)


20-25 (Rest/Set-up)


25-35 (Strength)

5 minutes to work up to starting weight


5 minute EMOM 

5 Push Press @80-85% of max 


(@Home- Accumulate 30 SA Push Press on each arm)


35-45 (Cleaning & Cooldown)

1 minute each side of:

Lizard Pose

Pigeon Pose

Twisted Cross