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