WOD TUESDAY 9/22/20 | CrossFit 791 Cashmere

WOD TUESDAY 9/22/20 | CrossFit 791 Cashmere

September 21, 2020

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