WOD – Sun, Mar 29
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
2:00 Row
–
3 Sets:
10 Bend and Bows
5/5 Pendulum Lunges
10 Cossack Squats
5 No Jump Burpees
2 Sets:
12/9 Calorie Row
5 Dumbbell Burpee
10 Dumbbell Front Rack Walking Lunge or Reverse Lunges
*Build to working loads within the 2 sets here prior to getting moving
“Endgame” (AMRAP – Rounds and Reps)
20:00 AMRAP
20/16 Calorie Row
10 Dual Dumbbell Burpees
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Rounds + Reps
Goal: 5+ rounds
RPE: 8-8.5/10
Stimulus: Aerobic Endurance / Lower Body Muscular Endurance
Primary Objective: Find a sustainable pace across all 20 minutes. Consistent round times are the goal from start to finish.
Secondary Objective: Protect the front rack position on the walking lunges. Using a tall, braced torso and active elbows on every step keeps the midline engaged and the legs doing the work they should be.
[Endgame: Level 2, Level 1, Master 55+] (AMRAP – Rounds and Reps)
Level 2
20:00 AMRAP
20/16 Calorie Row
10 Dual Dumbbell Burpees
50ft (15m)Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 2 x 35/25lb (16/12kg)
—
Level 1
20:00 AMRAP
16/12 Calorie Row
10 Burpees
50ft (15m) Dual Dumbbell Farmers Walking Lunges
Dumbbells: 2 x 25/15lb (11.5/7kg)
—
Masters 55+:
20:00 AMRAP
16/12 Calorie Row
10 Dual Dumbbell Burpees
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 2 x 30/20lb (14/9kg)
[Endgame: Competitor & Travel] (AMRAP – Rounds and Reps)
Competitor:
20:00 AMRAP
20/16 Calorie Row
10 Dual Dumbbell Burpees
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 2 x 70/50lb (32/22.5kg)
—
Travel/Hotel
20:00 AMRAP
400m Run
10 Dual Dumbbell Burpees
50ft (15m) Dual Dumbbell Front Rack Walking Lunges
Dumbbells: 2 x 50/35lb (22.5/12kg)
Mobility (Checkmark)
PRVN Mobility #1
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:
3 Sets
8 Inverted Rows
16 Dumbbell Bicep Curls
12 Reverse Nordic Curls