Tuesday 20MAR18

CrossFit East River – WOD

Gymnastics

1: Gymnastics EMOM 3 (Kip/Tripod/Pistols) (No Measure)

12m EMOM

a) 10 kips / 15 kips / 10 7-kips

b) hold tripod 45s / 6 tripod straddle to headstand / 6 tripod pike to headstand

c) 12 alternate leg candlesticks / 12 alternate leg candle sticks w/ medball / 12 pistols, alternating

This EMOM has 3 different movements with 3 suggested levels of difficulty for each movement. Perform the highest level difficulty you can do within each minute.

Metcon

2: Metcon (AMRAP – Rounds and Reps)

CrossFit WOD 180320

Complete as many rounds as possible in 7 minutes of:

15-cal. row

15 push-ups

Scroll for scaling options.

Post rounds completed to comments.

Scaling

This couplet is designed to allow athletes to maintain intensity in each movement throughout the 7 minutes. The row should be a sprint, and the push-ups should be performed in no more than 2-3 quick sets. The early rounds should not take you more than 90 seconds.

Intermediate Option

Complete as many rounds as possible in 7 minutes of:

12-cal. row

12 push-ups

Beginner Option

Complete as many rounds as possible in 7 minutes of:

10-cal. row

10 knee push-ups