WOD – Sat, Jun 1

June 1, 2024Uncategorized

Announcements

No Pump Sesh This Friday – 5/30

CrossFit East River – WOD

[Levels: Into the Wild] (AMRAP – Rounds and Reps)

20:00 EMOM, 5 Sets

minute 1: Calorie Row

minute 2: Alternating DB Snatch / AKBS / UKBS

minute 3: Box Jump Overs

minute 4: Rest

DB: 50/35

Kettlebell: 53/35

Box: 24/20 Inches

Score = Total Sum of Reps

—

Level 1:

20:00 EMOM, 5 Sets

minute 1: Calorie Row

minute 2: Russian Kettlebell Swings

minute 3: Box Jump Overs

minute 4: Rest

Kettlebell: 53/35lb, 24/16kg

Box: 24/20 Inches

Score = Total Sum of Reps

—

Competitor:

20:00 EMOM, 5 Sets

minute 1: Calorie Row

minute 2: Alternating Dumbbell Snatch

minute 3: Box Jump Overs

minute 4: Rest

DB: 70/50lb, 32/22.5kg

Box: 30/24 Inches

—

Hotel Gym / Travel / Limited Equipment,

20:00 EMOM, 5 Sets

minute 1: Shuttle Runs 25ft (7.5m), (Each length = 1 rep)

minute 2: American Kettlebell Swings

minute 3: Bench Jump Overs

minute 4: Rest

Kettlebell: 53/35lb, 24/16kg

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Optional Accessories (Checkmark)

3 Sets, For Quality

15/15 Single Leg DB Hip Thrust

30 sec Sandbag March

-Max Wall Sit

Rest as needed between sets