Monday 12JAN15
January 11, 2015WOD
CrossFit East River – WOD
Warm-up
DROM (No Measure)
Arm, elbow and shoulder circles
Upright and bent-over torso rotations
Leg swings
Scorpions and helicopters
Bow & bend
Lunge & twist
Gymnastics
8 minute EMOM
Strict Toes-To-Bar (6 x ME (ODD, score = total T2B))
Double-Unders (6 x 30 Double Unders (EVEN) )
Metcon
Metcon (AMRAP – Reps)
5 Rounds:
0:45 Thrusters 65/55
1:00 Rest
0:45 Ring Rows
1:00 Rest
Rx+ = 115/75, C2B
(no bands, duh)