WOD |WEDNESDAY 9/16/20 | CrossFit 791 Cashmere

WOD |WEDNESDAY 9/16/20 | CrossFit 791 Cashmere

September 15, 2020


Wednesday September 16


0-5 (Warm-up)

2 minutes of Row/AD/400m Run or Jump Rope

10 bottoms up kb press

10 SA Turkish Sit Ups

15 V ups

10 Lunges

Shoulder/Hip Prehab


5-15 (Core Strength)

5 minutes of Turkish Get-up Skill Work

Into...

5 minute EMOM

1 Turkish Get-up on each side 


(@Home- Accumulate 30 Turkish Get ups (15 each side) with object)


15-20 (Set-up)


20-35 (Metcons)

3 minute Amrap

20 Lateral Burpees over the rower

Max Calorie Row in remaining time


Rest 3 minutes


3 minute Amrap

30 TTB

Max Calorie AD in remaining time


Rest 3 minutes


3 minute Amrap

40 Sit Throughs

Max DU in remaining time


(@Home- Amrap #1 20 Lateral Burpees over object Max Grasshoppers in remaining time Amrap #2 40 V ups Max Slalom Mountain Climbers remaining time Amrap #3 is the same)


35-45 (Cleaning & Cooldown)

1 minute of:

Child’s Pose

Prayer Stretch

Supine Twist (each side)