WOD | WEDNESDAY 8/12/20 | CrossFit 791 Cashmere

WOD | WEDNESDAY 8/12/20 | CrossFit 791 Cashmere

August 11, 2020

Wednesday August 12


0-5 (Group Warmup)

2 minute Row/AD/ 400m Run

10 pause glute bridges 

30 second crab hold 

10 crossback lunges

Shoulder/Hip Prehab


5-15 (Metcon)

10 minute Amrap 

Max Calorie AD or Row


Every 2 minutes (@2,4,6,8) complete 10 front rack crossback lunges 35/26


(@Home- Run a mile- every 400m complete 10 crossback lunges) 


15-20 (Rest)


20-30 (Strength)

Complete 3 sets of 10 

Back Rack Lunges (heavier than last week)


(@Home- complete 3 sets of 12 bulgarian split squats on each leg with weight)


30-35 (Core Conditioning)

3 minute Amrap

10 L Pops

20 Alternating V ups

30 Russian Twists


(@Home- same)


35-45 (Cleaning + Cooldown)

2 minutes of:

Couch Stretch (each side)

Seal Stretch