WOD – Sun, Oct 12
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CrossFit East River – WOD
Warm-up (Checkmark)
General Prep
2 Sets: For Quality
:40 Echo Bike
10/10m Lateral Shuffle
8 Bar Kip Swings
8 Ring Rows
10 Air Squats
:15 Wall Facing Handstand Hold
Specific Prep / Primer
5/4 Calorie Bike
2 Shuttle Runs
5 Pull-Up or Modification (Banded Strict Pull-Ups / Jumping Pull-Ups)
5 Goblet Squats @ working loads
1 Wall Walk
“When I Come Around” (AMRAP – Rounds)
40:00 EMOM
minute 1: 15/11 Echo Bike or 16/13 Calorie Bike Erg
minute 2: 6 Shuttle Run
minute 3: 15 Pull-Ups
minute 4: 15 Kettlebell Goblet Squats
minute 5: 3 Wall Walks
Kettlebell Goblet Squat: 53/35lb, 24/16kg
Shuttle Run: 25/25ft (7.5/7.5m)
Wall Walk: 10 in from the Wall
Score: Competed Minutes (For example, if all work is completed as prescribed, score is 40 rounds).
Goal: Sustain consistent pacing and complete all movements inside :45 seconds
Stimulus: Long, aerobic stamina builder with muscular endurance. High-volume durability under moderate fatigue.
RPE: 6-7/10 early, rising to 8/10 by the final rounds due to accumulated fatigue.
Primary Objective: Hold quality movement standards across all stations while staying under :45 of work each round.
Secondary Objective: Maintain aerobic and set consistency with little to know drop off in output.
Mobility (Checkmark)
1:00/1:00 Tall Dragon Stretch
1:00/1:00 Scorpion Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality:
5 Sets
:30 Weighted Wall Sit
:30 Wall Facing Handstand Hold