WOD – Tue, Jan 16
January 16, 2024Uncategorized
Announcements
5 Week Small Group Accessory Program
Coach Becca will tailor a linear progressive program for you
-6 spots only
-1 Day a week / 5 Weeks (Sundays)
-Begins Jan 22
-$79.99
CrossFit East River – WOD
“Fight Night” (4 Rounds for reps)
4 rounds
m1: Row cals
m2: V-Ups
m3: Burpee over a line – Facing
m4: Dumbbell Farmers FWD Lunges (50/35)
m5: Box Jump Overs
m6: Rest
Lunge
Intent – Fight gone bad style metcon.
Target – We are looking for each minute to be at an effort that can be repeated across sets. The goal is to accumulate the most total reps so it is important not to fall off after 1-2 rounds. Members can build in their own transition time if they desire by stopping a few seconds short of the next minute to move to the next station.
Feel – High intensity breathing.