WOD | WEDNESDAY 7/22/20 | CrossFit 791 Cashmere

WOD | WEDNESDAY 7/22/20 | CrossFit 791 Cashmere

July 21, 2020

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