WOD – Fri, Mar 1
March 1, 2024Uncategorized
Announcements
No Pump Sesh until AFTER the Open 😢
-Will resume March 22nd
CrossFit East River – WOD
“Ghillie” (Checkmark)
5 rounds for quality
500/400m row smooth (5/10 rpe)
10 box jumps with step down
20 sec wall facing HS hold
20 Sit-ups
20 sec wall sit
Time cap: 24 mins.
*the idea is to have the body feeling good going into the weekend, ensure that athletes aren’t hammering*
Intent – Lower intensity movement.
Target – The goal today is to stay lower intensity going into the Open workout tomorrow. The isometric holds should naturally reduce the intensity enough that members can focus on recovery over pushing hard.
Feel – Moderate moving.
Flow – The HS hold and Plank are accumulated 20 seconds each and can be broken up.
Flextra Credit (Weight)
3 Sets
8-12 Wide Grip Barbell Curls
8-12 Dumbbell Skull Crushers