WOD – Sat, Feb 10

February 10, 2024Uncategorized

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CrossFit East River – WOD

Warm-up (No Measure)

1 Wall Walk + 15s Hold

6-8 Beat Kips

6-8 Ring Rows

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15 Goblet Paused in Air Squats (2s)

3-4 Hanging Butterfly shoulder circles / foot supported

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1 Wall Walk + 10 Goblet Jump Squats

3-5 Kipping C2B / Pull-ups

“Just the Two of Us” (AMRAP – Rounds and Reps)

20 minute AMRAP with partner:

A1) 10 wall walks – partner holds dual DB farmer carry hold

A2) 20 synchronized goblet squats (50/35)

A3) 30 Chest to bar – partner holds dual DB overhead

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*goblet squats synchronized at top

*try to pair athletes who are using the same weight DBs
Intent – Partner gymnastics and DBs.

Target – Most members will become limited by gymnastics on this workout. Partners should plan their switches in order to minimize rest on the gymnastics as much as possible. Try to find small maintainable sets on the gymnastics and make sure that the other partner is holding the DBs before any other work is accumulated.

Feel – Upper body muscle endurance.

Flow – Partners can switch any time on the wall walks or CTB and work as long as the other is holding the DBs in the correct position. The goblet squats are synchronized at the top of each rep. Try to pair athletes who are using the same DBs to only have 1 pair per group.