Tuesday 10FEB15
February 9, 2015WOD
CrossFit East River – WOD
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Sub. supermans for back ex.
Gymnastics
a: Toes-To-Bar (6 x 4 12min, EMOM, odd)
b: Pull-ups (6 x 4 12min, EMOM, even)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
3 STO 75/55
6 Hang Power Clean 75/55
9 Burpees
Rx+: 115/75, Bastards