WOD | THURSDAY 9/3/20 | CrossFit 791 Cashmere

WOD | THURSDAY 9/3/20 | CrossFit 791 Cashmere

September 02, 2020

Thursday September 3


0-5 (Warm-up)

2 minute Row/AD/ 400m Run

30 seconds of Scap Pull-ups

15 Beat Swings

5 Kipping TTB or Pull-ups

Shoulder/Hip Prehab


5-15 (Gymnastics)

Complete 5 sets of the following options (these are suggestions- be creative based off your ability level):

1 Beat Swing + 1 KR

1 TTB + 1 Pull-up

1 Pull-up + 1 CTB

1 CTB + 1 BMU


(The reps must be linked (no double kip) and your score for each set is as many linked rounds without dropping- i.e. 5 rounds of 1 Pull-up + 1 CTB)


(@Home- Complete 5 sets of: 5 Alligator Rolls (find a soft mat) 10 V-ups 20 Russian Twists- rest as needed between sets to ensure quality)


15-20 (Rest)


20-35 (Conditioning)

For time:

800m Run

60 DBall Cleans (AHAP) or 30m/20f Sandbag Cleans

800m Run


*15 minute Cap*


(@Home- Substitute 80 DB/KB Clean and Jerks)


35-45 (Cleaning + Cooldown)

1 minute each side of:

Pigeon

Lizard

Twisted Cross