WOD – Tue, Apr 9
CrossFit East River – WOD
“Pump It Up” (Time)
For Time:
40/32 cal Row // Scale: 32/24
10 Hand Release Push-Ups // 8
10 AbMat Sit-Ups
40/32 cal Row // Scale: 32/24
20 Hand Release Push-Ups // 16
20 AbMat Sit-Ups
40/32 cal Row // Scale: 32/24
30 Hand Release Push-Ups // 24
30 AbMat Sit-Ups
40/32 cal Row // Scale: 32/24
40 Hand Release Push-Ups // 32
40 AbMat Sit-Ups
40/32 cal Row // Scale: 32/24
Time Cap: 25 minutes
Met-Con Notes:
Intent – Low skill muscle endurance under aerobic fatigue. The total volume should allow for a steady pace throughout.
Target – Top Scores: sub 18. We want members to be able to find and hold a pace on the rower. The push ups will be the only movement that may become a bottleneck in the later sets. Members should plan their breaks early on the push ups to avoid failure.
Feel – Sustained Intensity