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