WOD | Wednesday 4/13/21 | CrossFit 791 Cashmere

April 13, 2021

Wednesday April 14


(0-8) Warm-up

3 minute Row/AD/Run/JR

S/H Prehab 

30 seconds of scap pull-ups 

15 beat swings

10 linked ttb or kr

5 (1+1) gymnastic complex 

5 bmu (5 pull-ups/dips)


(8-15) Goal Pursuit


(15-25) Conditioning

10 minute Amrap

50/45 Cal Row

30 Pull-ups

30 Dips


(25-30) Rest


(30-50) Strength

5 minutes to find starting weights

Then...

15 minute EMOM 

Min 0-

5 Bench Press @80% of max

Min 1-

10 Bent Over Row @35-40% of DL

Min 2-

45 seconds of Rowing/AD @50% effort


(50-60) Cooldown

1 minute of:

Supine Twist

Dragon

Twisted Cross