WOD | Wednesday 8/5/20 | CrossFit 791 Cashmere

WOD | Wednesday 8/5/20 | CrossFit 791 Cashmere

August 04, 2020

Wednesday August 5


0-5 (Group Warmup)

2 minute Row/AD/ 400m Run

30 second hollow/tight arch hold

10 Burpees

20 Sit Throughs

Shoulder/Hip Prehab


5-12 (Cardio)

7 minute Amrap 

Max Calorie AD or Row


(@Home- For time: Run a mile) 


12-15 (Set-up)


15-25 (Strength)

Complete 3 sets of 10 

Back Rack Lunges (heavier than last week)


(@Home- complete 3 sets of 10 Bulgarian split squats on each leg with weight)


25-30 (Clean-up)


30-35 (Intervals)

2 minute Amrap

20 Split Stance DB Snatches 50/30

Max Burpees over DB in remaining time


Rest 1 minute


2 minute Amrap

30 KB DL 70+/53

Max Calorie AD or Row in remaining time


(@Home- The first Amrap is the same and the second Amrap instead of AD/Row will be max sit throughs in remaining time)


35-45 (Cleaning + Cooldown)

2 minutes of:

Couch Stretch (each side)

Straddle