WOD – Sun, Aug 25

August 25, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

Will have one here and there

CrossFit East River – WOD

Warm-Up

1:00 Cardio Choice

:30/:30 second Couch Stretch

1:00 Elevated Prayer Stretch

—

3 Sets, For Quality

7/7 Kettlebell Windmill

7/7 Kettlebell Halo

10 Alternating Single Arm Kettlebell Swings

2 Wall Walks + 10 second Nose to Wall Handstand Hold

Gladiator (5 Rounds for weight)

Every 5:00 x 5 Sets

8 Strict Handstand Push-Ups*

12 Barbell Bent Over Row

100ft (30m) Dual Kettlebell Front Rack Carry

Load: Choice

*Add a deficit if you are able.
—

Goal: Complete Each set in under 3:00 minutes

Stimulus: Hypertrophy / Strength

RPE: 6/10

Primary Objective: Complete each set at the heaviest load and deficit as possible

Secondary Objective: Complete each set unbroken

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessory Conditioning (5 Rounds for time)

Ski Erg Sprints

Every 2:00 x 5 Sets

10/7 Calorie Sprint