WOD – Fri, Apr 5
CrossFit East River – WOD
EMOM (AMRAP – Reps)
For 3 rounds, spend 30 seconds on each movement, trying to accumulate as many points as possible:
(:30s ON / :30s OFF)
m1) Ukraine Kettlebell Swing for
m2) Body Saw
m3) Strict chin-ups / ring rows
m4) Goblet Squat for reps
m5) Rest full Minute
*No weight designation. Aim to move unbroken.
*KB Goblet Squats or Medball/Sandbag – Any Odd Object you have for last movement.
*Each movement should be done for max reps within the 30 second window before resting :30 and moving to the next.
“Walk It Out” (AMRAP – Rounds and Reps)
3 sets, picking up where you left off
4 min AMRAP / 1 min REST:
4 wall walks / 3 as far as you can go / Inch worms
8 KB goblet lunge steps (53/35) (4 per leg)
32 double unders / singles same
Intent – Fast paced shoulder endurance. We want members to push the pace in each interval knowing that there will be rest built in. We expect the wall walks to start to be a bottleneck for less advanced members.
Target – Top Scores: 8+ rounds total. Minimum goals: 5+ rounds total. We want members to have minimal bottlenecks in this metcon in the first few rounds. Although we expect that the wall walk volume will require some breaks, if anyone is taking longer than a minute to perform 4 wall walks in the early rounds they should scale.
Feel – High intensity intervals.
Flow – Work for 4 minutes then rest for 1 minute x 4 sets. Pick up where you left off on each set.