30SEP14

CrossFit East River – WOD

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Warm-up

Outlaw Connectivity 1 (No Measure)

Flexibility —

2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357

Static Shaping —

3x30s 30 Degree Handstand Hold

Skills and Drills —

3×10 Ring Swings. DEMO: http://vimeo.com/99058074

Weightlifting

Back Squat (Establish a 5RM)

Metcon

Metcon (AMRAP – Reps)

“Gymnasty Tabata”

8 rounds of 20s work, 10s rest for each movement; 1 minute rest in between each movement:

— Hollow Rocks

— Pistols

— Superman Rocks

— STRICT pull-ups (scale w/ negs)

Score is total reps.