WOD – Sun, May 26
CrossFit East River – WOD
Warm-Up (No Measure)
2:00 minutes, Cardio Choice
–
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch
–
2 Sets
60 sec Wall Sit
:20/:20 sec Side Plank
:30 sec KB Dead-Bug
:15/:15 sec Pause Bird Dog Hold
Cruz Ramirez (3 Rounds for time)
Every 12:00 minutes, 3 Sets
50/35 Calorie Echo
200ft (60m) Kettlebell Farmers Carry
50/40 Calorie Ski or Row
100/100ft (30/30m) Single Arm DB Overhead Carry
50 Double Unders
Kettlebells @ 70/53lb, 32/24kg
Dumbbell @ 50/35lb, 22.5/15kg
[Cruz Ramirez: Levels] (3 Rounds for time)
Level 2:
Every 12:00 minutes, 3 Sets
40/28 Calorie Echo
200ft (60m) Kettlebell Farmers Carry
40/32 Calorie Ski or Row
100/100ft (30/30m) Single Arm DB Overhead Carry
50 Double Unders
Kettlebells @ 53/35lb, 24/16kg
Dumbbell @ 35/25lb, 15/12kg
—-
Level 1:
Every 12:00 minutes, 3 Sets
30/22 Calorie Echo
200ft (60m) Kettlebell Farmers Carry
30/24 Calorie Ski or Row
100/100ft (30/30m) Single Arm DB Overhead Carry
100 Single Unders
Kettlebells @ 44/26lb, 20/12kg
Dumbbell @ 25/15lb, 12/7kg
—-
Masters 55+:
Every 12:00 minutes, 3 Sets
40/28 Calorie Echo
200ft (60m) Kettlebell Farmers Carry
40/32 Calorie Ski or Row
100/100ft (30/30m) Single Arm DB Overhead Carry
50 Double Unders
Kettlebells @ 53/35lb, 24/16kg
Dumbbell @ 35/25lb, 15/12kg
—-
Competitor:
Complete Day Off
—
Big Class Option
Every 12:00 minutes, 3 Sets
Minutes 1-2: Echo Bike @ 60-70%
Minute 3-4: 200ft (60m) Farmers Carry
Minutes 5-6: Calorie Row or Ski @ 60-70%
Minutes 6-8: 100/100ft (30/30m) Single Arm Overhead Carry
Minute 9: 50 Double Unders
Kettlebells @ 70/53lb, 32/24kg
Dumbbell @ 50/35lb, 22.5/15kg
—
Hotel Gym / Travel / Limited Equipment
Every 12:00 minutes, 3 Sets
600m Run
200ft (60m) Farmers Carry
600m Run
100/100ft (30/30m) Single Arm Overhead Carry
50 Double Unders