WOD – Fri, Dec 29

Announcements

Modified Holiday Schedule

25th: WOD: 9a

// OG: 10a
26th – 29th:

WOD 9a & 4:30p

// OG: 10a, 11a, 3:30

30th: Normal Schedule


CrossFit East River – WOD

231229

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
2 Attempts of:

Rest 2m between attempts.

Front Rack Lunge (E3 x 7 sets
6 Front Rack Reverse Lunges
-3 Left leg
-3 Right leg)

– Heavy front-rack reverse lunge day.

-Build to a heavy set; 3 lunges on one leg and then 3 on the other.

-Bar comes from the rack.

-Step far enough back to maintain a near-vertical shin and upright posture.