WOD | WEDNESDAY 7/22/20 | CrossFit 791 Cashmere
Wednesday 7/22/20
(Group Warm-up)
2 minutes of Row/AD/ 400m Run
1 minute of jump rope
15 Sit-ups
10 WBS
5 Slam Balls
Shoulder/Hip Prehab
(Metcon)
6 minute Amrap
40 Double Unders
30 Abmat Sit ups
20 WBS 20/14
(@Home- Sub 40 Line Hops if you don’t have a rope and 20 SA Thrusters)
(Rest)
(Metcon)
6 minute Amrap
250/225m Row
20 Jumping Lunges
10 Slam Balls
(@Home- 200m Run and 10 AKBS or 10 Alt DB Snatches)
(Rest)
(Strength)
10 minutes to complete 3 sets of 10:
Back Rack Lunges
(@Home- Complete 5 sets of 10 Elevated Weighted Lunges)
(Cleaning & Cool-down)
1 minute each side of:
Pigeon Pose
Twisted Cross
Lying Glute Medius Stretch