WOD – Thu, May 30
CrossFit East River – WOD
Warm-Up (Checkmark)
2 Rounds
15 Banded Face Pulls
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
—-
2 Rounds
30 sec Row
30 sec Shuttle Runs (25/25ft, 7.5/7.5m)
8/8 Quadruped Thoracic Rotations
2 Wall Walks
10 Wall Facing Shoulder Taps
Northern Wind (AMRAP – Rounds and Reps)
20:00 AMRAP
450/400m Row
300m Run
15ft (5m) Handstand Walk
5* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round
Primary Objective: Complete ~5 rounds
Secondary Objective: Keep the Handstand Walk Unbroken throughout the workout
Stimulus: Aerobic Threshold / Gymnastics Conditioning
RPE: 7/10
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
[Northern Wind: Levels] (AMRAP – Rounds and Reps)
Level 1:
20:00 AMRAP
450/400m Row
300m Run
2 Wall Walk
5 Banded Strict Pull-Ups
—
Masters 55+:
120:00 AMRAP
450/400m Row
300m Run
10ft (3m) Handstand Walk
5/4 Strict Pull-Ups
—
Competitor:
20:00 AMRAP
450/400m Row
300m Run
25ft (7.5m) Handstand Walk
7/6* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round
—
Big Class Version
20:00 AMRAP
400m Run
300/250m Row
2 Wall Walks
5* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round
Start on a 90 second Delay in Groups
—
Travel/Hotel:
20:00 AMRAP
600m Run
15ft (5m) Handstand Walk
5* Strict Pull-Ups
Add 3/2 Strict Pull-Ups each round
Optional Accessories (Checkmark)
4 Sets, For Quality
30 second Ring Plank Hold
Rest 15 second
30 second Hammer Curls
Rest 15 seconds
15/15 Second Single Arm Wall Facing Handstand Hold
Rest 15 seconds
15-20 second Supine Grip Chin Over Bar Hold
Rest 60 seconds between sets