WOD | WEDNESDAY 8/19/20 | CrossFit 791 Cashmere
Wednesday August 19
0-5 (Warm-up)
2 minute Row/AD/400m Run
10 Pause Glute Bridges
10 KB DL
10 AKBS
10 WB Lunges
Shoulder/Hip Prehab
5-15 (Metcon)
10 minute Amrap
400m Run
20 AKBS 53/35
10 WB Lunges 20/14
(@Home- If you don’t have a KB; Substitute 20 DB Snatches for AKBS and Substitute 10 SA Lunges (Lunge and Thruster) for WB Lunges)
15-20 (Rest)
20-35 (Strength)
10 minutes to complete 3 sets of 10
Back Rack Lunges (heavier than last week)
Then…
with the same weight you did for the lunges
For time:
50 DL
*3 minute cap*
(@Home- Complete 3 sets of 15 Weighted Bulgarian Split Squats on each leg and then complete 60 DL for time)
35-45 (Cleaning + Cooldown)
1 min each side of:
Pigeon
Lying Glute Medius Stretch
Single Leg Forward Fold with QLT