Tuesday 25NOV14

CrossFit East River – WOD

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Warm-up

Good morning! (No Measure)

3 rounds of:

10 good mornings

10 shoulder circles

10 arm circles

JUMP! (No Measure)

Double-under and triple-under practice for 10 minutes, at least.

You must work on DOUBLES!
(This is a skill session, so make the most of it!)

Metcon

Dirty 30 (Time)

30 box jumps, 30-inch box

30 chest-to-bar pull-ups

30 kettlebell swings, 2 pood

30 walking lunges with 95-lb. barbell

30 knees-to-elbows

30 push presses, 95 lb.

30 hip extensions, holding a 25-lb. plate

30 wall ball shots, 20-lb. ball to 11-foot target

30 burpees

30 triple-unders
*Lunges become in-place lunges with front-racked barbell

*Hip extensions become Supermans, STILL with a plate 🙂