Monday 13APR20

CrossFit East River – WOD

MINDSET
“The most important decision we make is whether we believe we live in a friendly or hostile universe.” – Albert Einstein

We don’t get what we want.
We get what we expect.

The world will treat us the way we expect to be treated. If we believe it’s “dog eat dog”, and “every man for himself”, then we are doomed to believe so. The lens we’ll see through will be of defensiveness, comparison, and general hostility… even when it’s not even there to begin with.

But the opposite can also be true.
Our expectations become our realities.
It’s not good enough to want it. We have to believe it.

Warm-up

1: Metcon (No Measure)

Warm-up

2 ROUNDS

:30 Run

10 Alt. Step-Ups (or Reverse Lunges)

5 DBL DB Deadlifts (or Backpack)

5 DBL DB Hang Muscle Snatch (or Backpack)

10 Up-Downs

Metcon

2: Metcon (AMRAP – Rounds and Reps)

“Trust Fall”

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Line Hops

“Trust Fall”

AMRAP 20:

40 Air Squats

20 Push-ups

10 Reverse Burpees

*Every 2 Minutes (Starting at 0): 40 Double Unders

STIMULUS

DESCRIPTION

We’ll work through 4 movements in this longer, all bodyweight workout

Every 2 minutes, starting at the beginning of the workout, you’ll complete 40 line hops

Over and back = 1 rep on the line hops

With the remaining time in the 2-minute window, get as far as you can into the rounds of squats, push-ups, and reverse burpees

When the clock hits the next 2 minute interval, you’ll complete 40 more line hops before picking up where you left off

Your score is total rounds and reps completed at the end of 20 minutes

The line hop reps do not count towards your score