WOD | THURSDAY 8/13/20 | CrossFit 791 Cashmere
Thursday August 13
0-5 (Group Warmup)
2 minute Row/AD/ 400m Run
30 second active hang
10 scap pullups
15 beat swings
10 ttb
5 pullups
Shoulder/Hip Prehab
5-15 (Gymnastics)
10 minutes to complete 4 sets of a gymnastics complex:
Choose 2-3 Movements and link them together
(Pullover, BMU, CTB, Pullup, TTB, TNB/KR, Beat Swing)
(@Home- Complete 4 sets of 10 L pops over object 15 V-ups 20 Bent Over Row )
15-20 (Rest)
20-35 (Split Tabatas)
Alternating RKBS 53+/35
Alternating SA Devils Press 40/25
Rest 2 minutes
Front Rack Wall Sit 53+/35
Tuck Hold
Rest 1 minute
HSPU or Pushups
DBall or Sandbag Cleans
(@Home- 1) If you only have db do alt snatches instead of rkbs 2) Same 3) substitute SA Cleans for DBall
35-45 (Cleaning + Cooldown)
1 min of:
Prayer Stretch
Supine Twist (each side)
Saddle
