WOD | WEDNESDAY 9/2/20 | CrossFit 791 Cashmere

WOD | WEDNESDAY 9/2/20 | CrossFit 791 Cashmere

September 01, 2020

Wednesday September 2


0-5 (Warm-up)

2 minute Row/AD/ 400m Run

10 Pause Glute Bridges

30 sec Hollow/Tight Arch Holds

10 Jumping Lunges

1 minute of Jump Rope


5-20 (Conditioning)

12 minute Amrap

60 Double Unders 

50 Foot SA OH Walking Lunges 50/35

40 Hollow Rocks

30 Sit Throughs

200m Run


(@Home- Same unless you don’t have rope- then substitute 60 line hops)


20-25 (Rest)


25-35 (Strength)

10 minutes to find a heavy complex of:

1 Clean DL + 2 Hang Squat Cleans + 2 Front Rack Lunges


(@Home- Complete 5 sets with your DB or KB: 5 DL + 5 Goblet Squats + 10 Goblet Lunges)


35-45 (Cleaning + Cooldown)

3 minutes each side of:

Couch Stretch