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