WOD | Wednesday 7/1/20 | CrossFit 791 Cashmere
Wednesday July 1
0-5 (Warm-up as a class)
2 min AD/Row/ 400m Run
1 min Squat Hold
10 Bottoms up KB Press
10 SA DB Thrusters
Shoulder/Hip Prehab
5-17 (Metcon)
3 rounds for time:
500/450m Row
25 Thrusters 50/45
15 TTB
*12 minute cap*
(@Home-30 SA DB/KB Thrusters and 15 V ups)
17-23 (Set-up/Clean-up)
23-35 (Strength)
12 minutes to find a 1,3, and 5 rep heavy Thruster (from the floor)
(@Home-Complete 5 sets of 3 SA Tempo Thrusters @530 on each arm)
35-45 (Cooldown & Cleaning)
1 minute each side of:
Pigeon Pose
Lying Glute Medius Stretch
Bound Ankle