Monday 30MAR20

CrossFit East River – WOD

MINDSET
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek

What defines a leader? Is it promotion, titles, or status? We realize that is not the case.

We’ve all met others at some point in our lives that were, title wise, on an identical level. Both been students in school, teammates on a sports team, or co-workers in a job. Yet something set them apart. We don’t remember them for what they said or did, but instead, for how they made us feel.

There’s a line that’s been said a million times over.
“Why did you do it?”
“Because he (or she) would have done it for me”.

True leadership is not a title.

Warm-up

1: Metcon (No Measure)

WARM-UP

5 Rounds:

5 Russian Baby Makers

10 Calorie Bike / 2-Count flutter kicks

15 Scapular Push-ups
https://www.youtube.com/watch?v=HWHZp47EzgE&feature=youtu.be

Metcon

2: Metcon (AMRAP – Rounds and Reps)

HOME GYM: “Cookie Monster” (No Equipment Version)

AMRAP 15:

20 “Odd-Object” Ground-to-Overhead

20 Lateral Hops Over “Odd-Object”

20 Burpees

20 Lateral Hops Over “Odd-Object”

Scoring: Rounds + Reps

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches

40 Double-Unders

20 Burpees

40 Double-Unders

STIMULUS

Looking to complete 5+ rounds in this 15 minute AMRAP

Find a moderate- heavy weight on the DB that will allow you to complete the set unbroken

The main thing to consider today is how to attack the burpees, this is likely where people will get held up

Aim to complete the double unders unbroken