Monday 2FEB15

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

Metcon

Metcon (AMRAP – Rounds)

12 minutes, “death by” rep scheme

Min 0: 1 Strict Pull Up + 1 STO 95/65

Min 1: 2 Strict Pull Ups + 2 STO

Min 2: 3 Strict Pull Ups + 3 STO

…..

When you can no longer keep up drop the reps to 5+5 for the remainder of the 12 minutes.

Metcon (Time)

25 HSPU

50 KB Taters

75 Lateral Jumps over KB

100′ Walking Lunge w/ KB

15 minute time cap.