WOD – Thu, Jan 4

CrossFit East River – WOD

Strength Part 1 (Weight)

Every minute for 6 minutes (3 rounds):

Minute 1:

8/8 Single Leg Romanian Deadlifts

Minute 2

8/8 Goblet Cossack squats
– The first portion of the strength today is focused on unilateral leg strength and stability.

– Take your time with both movements dialing in quality.

Strength Part 2 (No Measure)

8 minute AMRAP for quality:

B1) 10 sec Supinated Chin Over Bar Hold

B2) 30 sec Superman Arch Hold

B3) 30 sec Single arm Plank Hold/side

B4) 40 sec AMRAP Hollow Body Flutter Kicks

“Run and Carry” (AMRAP – Rounds and Reps)

AMRAP 20

400m Run

200m DB Carry @ 50/35 lbs

*Target unbroken carry

Cold weather

500/400m Row

12 x 50 ft lengths

(Rubber floor Workout area of gym is 50 ft)

Some athletes may need to start on Carry.