WOD WEDNESDAY 9/23/20 | CrossFit 791 Cashmere
Wednesday September 23
0-5 (Warm-up)
2 minutes of Row/AD/400m Run or Jump Rope
10 Pause Glute Bridges
10 Airplanes
10 SA SL RDL on each leg
15 RKBS
Shoulder/Hip Prehab
5-15 (Metcon)
Every 3 minutes for 9 minutes:
Row 500/450m
(@Home- 400m Run every 3 minutes (aiming you be faster each time) )
15-20 (Rest)
20-35 (Strength)
7 minutes to establish a heavy single DL
Then…
E2MOM for 8 minutes:
Set 1:
5 reps @80% of today’s HS
Set 2:
8 reps @70% of today’s HS
Set 3:
12 reps @60% of today’s HS
Set 4:
Max UB reps @50% of today’s HS
(@Home- 1) Accumulate 60 SA Single Leg DL (30 on each leg) 2) For time: 75 KB DL)
35-45 (Cleaning & Cooldown)
1 minute each side of:
Single Leg Forward Fold
Star Pose
Pigeon