WOD | TUESDAY 7/7/20 | CrossFit 791 Cashmere

WOD | TUESDAY 7/7/20 | CrossFit 791 Cashmere

July 06, 2020

Tuesday July 7th

0-5 (Group Warm-up)

1 minute Row/AD/ 200m Run

30 second active hang

10 scap pull-ups

30 second handstand 

30 second hollow hold

30 second tight arch hold

Shoulder/Hip Prehab


5-15 (Gymnastic Conditioning)

8 minute EMOM

Even:

40 second time period: 20 seconds of strict pull-ups into 20 seconds of shoulder taps

Odd:

40 second time period: 20 seconds of hspu into 20 seconds of L pops

(@Home- sub bent over row for pull-ups)

15-20 (Set-up)


20-35 (Met-cons)

3 minute Amrap

30/27 Calorie Row 

20 Sit Throughs

10 SA Devils Press 50/35

Rest 3 minutes 

3 minute Amrap

40 D.U.

30 RKBS AHAP 

20 SA DB Jerks 65/40 (10 each arm)

Rest 3 minutes 

3 minute Amrap

27/22 Calorie AD

Max WBS 20/14 in remaining time 

(@Home-1st Amrap: 400m Run. 2nd Amrap: Sub AKBS if the weight is too light. 3rd Amrap: Run 300m and max goblet squats)

35-45 (Cleaning & Cooldown)

1 minute each side of:

Thread the needle 

Pigeon Pose

Lizard