WOD | Wednesday 4/28/21 | CrossFit 791 Cashmere

April 27, 2021

0-8) Warm-up

3 minutes of Row/AD/Run/JR

S/H Prehab

30 second hollow/tight arch holds

30 second Hawaiian squat ea side

10 stand up sit-ups

10 Turkish sit-ups ea side


(8-15) Goal Pursuit 


(15-23) Core Conditioning

8 minute Amrap

250/225m Row

10 Stand-up Sit-ups

20 Hollow Rocks

30 Grasshoppers

40 Double Unders


(23-30) Rest


(30-50) Strength-con

For time:

2k Row

50 Pistols

30 Hang Cleans @80-85% of max


*20 minute Cap*


(50-60) Cooldown 

3 minutes each side:

Couch Stretch