WOD – Sun, Sep 15

CrossFit East River – WOD

Warm-Up

2 Sets Through

20 seconds on /10 seconds off

– Banded Passovers

– Banded Pull Aparts

– Scapular Pull-Ups

– Single Arm Ring Rows / Each Arm

– Plank Shoulder Taps

Then go through progressions for Strict Ring Muscle-Ups

Strict Ring Muscle-Up Rows

Eccentric Strict Ring Muscle-Ups

Toenail Spot Ring Muscle-Ups

Gymnastics: Seated Strict Ring Muscle-Ups (10 Rounds for reps)

Every 90 seconds x 10 Sets

2-3 Seated Strict Ring Muscle-Ups

* Scaled Seated Strict Ring Muscle-Up
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Can scale to progressions for the Strict Ring Muscle-Up

3-5 False Grip Ring Row to Chest

Eccentric Ring Muscle-Ups

Toenail Spot Ring Muscle-Up

“Strictly Platonic” (AMRAP – Rounds and Reps)

10:00 AMRAP, For Quality

15-20 seconds Ring Support Hold

10-15 Seconds Bottom of Dip Hold

8-10 Ring V-Outs
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Goal: Complete 4 Rounds for Quality

This is all about moving with intention and developing time under tension, do not push the pace here and just focus on quality.

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch