Thursday

CrossFit East River – WOD

EMOM 24m (No Measure)

m1: 50 Jump Rope / DU / Criss Cross

m2: 2-3 Wall Walk / Hand Stand Walk

m3: 6-8 Pistols / Candlestick to 1 or 2 leg squat

m4: Rest

Movement Practice (No Measure)

EMOM: Prep movements for The Open
Minute 1: Movement 1
Minute 2: Movement 2
Minute 3: Movement 3
Minute 4: Movement 4 or Rest

*Score = Checkbox
*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open

-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate

-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity