WOD | THURSDAY 8/6/20 | CrossFit 791 Cashmere

WOD | THURSDAY 8/6/20 | CrossFit 791 Cashmere

August 05, 2020

Thursday August 6


0-5 (Group Warmup)

2 minute Row/AD/ 400m Run

30 second active hang

30 second handstand hold

10 beat swings

5 pull ups

10 RKBS

Shoulder/Hip Prehab 


5-15 (Metcon)

10 minute Amrap

200m Run

5 Pull-ups

10 HSPU

15 RKBS 70+/53

10 Pushups

5 BMU


(@Home- Substitute 10 Bent Over Row for the 5 Pull ups, and 10 Renegade Row for the 5 BMU. If your KB/DB is light do 30 Russian Swings instead of 15)


15-20 (Rest)


20-35 (Cardio + Strength)

15 minute time period:

For time:

1000/900m Row

In remaining time work up to a 

5 rep Push Jerk


(@Home- Run 800m for time, rest and then complete 60 SA Push Jerk for time)


35-45 (Cleaning + Cooldown)

1 min of:

Downward Dog

Twisted Cross (each side)

Prayer Stretch