WOD – Tue, Jun 16
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CrossFit East River – WOD
Warm-Up Flow (No Measure)
General Warm-Up
3 Rounds
400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)
10m Knee Hug + Lunge and Twist
10m Ostrich Walk
12/12 Leg Swings
10/10 Fire Hydrants
10m A-Skips + 10m B-Skips
Primer (No Measure)
2 Sets:
200m Run at goal pace
10/8 Calorie Row or Echo at working pace
Use this to confirm machine pacing and run rhythm before “Catch Me If You Can” begins.
“Catch Me If You Can” (2 Rounds for time ↓ shorter is better)
For Time:
Every 15:00 x 2 Sets
800m Run
40/30 Calorie Echo Bike or Row
400m Run
40/30 Calorie Row or Echo Bike
200m Run
Score = Total Time
Goal: 11:00-13:00 per set
Stimulus: Aerobic Power, Sustained Running Output
RPE: 9/10
Primary Objective: Complete all running segments at close to goal 5k run pace across both sets.
Secondary Objective: The second set should be the fastest set, using Set 1 as a pacing reference and Set 2 as the true effort.
[Catch Me If You Can: Level 2, Level 1, & Masters 55+] (2 Rounds for time ↓ shorter is better)
Level 2:
600m Run
30/22 Calorie Echo or Row
400m Run
30/22 Calorie Row or Echo
200m Run
Level 1:
400m Run
20/15 Calorie Echo or Row
400m Run
20/15 Calorie Row or Echo
200m Run
Masters 55+:
600m Run
25/18 Calorie Echo or Row
400m Run
25/18 Calorie Row or Echo
200m Run
[Catch Me If You Can: Competitor & Travel] (2 Rounds for time ↓ shorter is better)
Competitor:
800m Run
50/35 Calorie Echo Bike or Row
400m Run
50/35 Calorie Row or Echo Bike
200m Run
Hotel Gym / Travel:
800m Run
40 Calorie Bike or Ski
400m Run
40 Calorie Ski or Bike
200m Run
PRVN Reset (No Measure)
For Quality
3 Sets:
:30 Frog Pose
25ft/7.5m Duck Walk
:30/:30 Foam Roll Calves
5/5 Banded Ankle Eversions
Optional Accessories (Checkmark)
For Quality
3 Sets:
15/15 Banded Terminal Knee Extensions
:15/:15 Calf Raise Iso Push with Single Leg Lift
10/10 Banded Psoas March