Wednesday 15OCT14

October 14, 2014WOD

CrossFit East River – WOD

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Warm-up

Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Gymnastics

a: Muscle-ups (Progression: Kip + Hip (ring progression))

b: Weighted Sit-ups (4 x 20 w/ 20/14# Med Ball )

Metcon

Hard Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate
— Use 35# kettlebell for pull-ups/scale to lighter KB/do strict pull-ups with or w/o bands

— Scale push-ups to a box height where you will not need to scale during the WOD

— Scale weighted squats to 25# plate or 15# plate (nothing less)