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