WOD TUESDAY 9/22/20 | CrossFit 791 Cashmere
Tuesday September 22
0-5 (Warm-up)
2 minutes of Row/AD/400m Run or Jump Rope
30 second hollow/tight arch holds
20 PVC OH Walking Lunges
15 Beat Swings
10 TTB
5 Burpee Pull-ups
Shoulder/Hip Prehab
5-20 (Conditioning)
12 minute EMOM
Even:
30 seconds of hollow flutter kicks
Odd:
30 seconds of OH Plate Walking Lunges 45/35
(@Home- Substitute SA KB/DB OH Walking Lunges for the plate (use a different arm each set)
20-25 (Rest)
25-35 (Metcon)
10 minute Amrap (11.4)
60 Bar Facing Burpees
30 OHS 120/90
10 Muscle-ups
(@Home- 10 minute Amrap: 60 Burpee over object 30 Goblet Squats 15 AKBS 15 Dips)
35-45 (Cleaning & Cooldown)
1 minute each side of:
Saddle Archer
Pigeon
Lizard
