WOD – Thu, Feb 15
Announcements
-get some nutrition hacks here!
CrossFit East River – WOD
“Freeze!” (Checkmark)
Every minute for 25 minutes (5 rounds):
Minute 1
Row for 45 seconds for calories
(picking up intensity every 15 seconds: intensity- :15 low/:15 moderate/:15 high)
Minute 2
Max Wall Walks for 45 seconds
Minute 3
Side Plank s for 20 seconds/SD
Minute 4
Farmers Walk for 45 seconds (50/35)
Minute 5
Arch Body Hold for 30 seconds
Intent – Moderate pace EMOM.
Target – Within each minute members will be working for 30-45 seconds depending on the movement. The only movement in which we are regulating speed is the row where we want members to increase their pace every 15 seconds. The other movements are done for max reps or duration during the given time window. This is meant to be somewhat recovery based with an emphasis on core work.
Feel – Moderate intensity intervals.
Flow – Stagger members to start on different minutes to share equipment as needed.