WOD | THURSDAY 9/10/20 | CrossFit 791 Cashmere

WOD | THURSDAY 9/10/20 | CrossFit 791 Cashmere

September 09, 2020


Thursday September 10


0-5 (Warm-up)

2 minutes of Row/AD/400m Run or Jump Rope

10 Pause Glute Bridges

15 KB DL

10 RKBS

10 DBall Cleans

Shoulder/Hip Prehab


5-13 (Strength)

8 minute EMOM

10 heavy DBall Cleans (5m/4f reps for Sandbag)


(@Home- Substitute 20 RKBS for the DBall Cleans)


13-15 (Set-up)


15-25 (Sprints)

Every 3 minutes for 9 minutes complete:

500/450m Row /400m Run/ or 36/30 Calorie AD (Athletes Choice)


(@Home- Run :) )


25-30 (Rest)


30-35 (Bodyweight Conditioning)

5 minute Amrap of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats


(@Home- Substitute Bent Over Row for Pull-ups)


35-45 (Cleaning & Cooldown)

1 minute each side of:

Saddle Archer

Lizard

SIngle Leg Forward Fold with QLT