WOD | Wednesday 7/1/20 | CrossFit 791 Cashmere

WOD | Wednesday 7/1/20 | CrossFit 791 Cashmere

June 30, 2020

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