WOD – Wed, Jun 12

June 12, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

–

2 Sets, For Quality

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

—

Then into the Rowing Technique and Running Skills and Drills

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Goal: 20:00-25:00 minutes

Time Cap: 30 minutes

Stimulus: Aerobic Capacity

RPE: 9/10

Primary Objective: Have the same split on the first mile as the second mile

Secondary Objective: Maintain your 5k pace on the Row

[Jerry: Levels] (Time)

Level 2:

As prescribed

—-

Level 1:

1000m Run

1500m Row

1000m Run

—

Masters 55+:

As prescribed

—

Competitor:

As prescribed

—-

Big Class Option:

Start Class on a 10:00 Delay to make sure Rowers are available or…

In 10:00 minutes

Run 1 Mile

In 10:00 minutes

Row 2000m

In 10:00 minutes

Bike 150/110 Calorie Echo Bike

—

Travel/Hotel:

Limited Equipment / Travel:

5k Run Time Trial

PRVN Recovery #4 (Checkmark)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories / Core Finisher (Checkmark)

For Completion:

3 Sets, For Quality

:10 Hollow Hold + 10 V-Ups

-rest :30 seconds-

:10 Glute Bridge Hold + 20 Glute Bridges

-rest :30 seconds-

20 Weighted Russian Twists + 20 Russian Twists

Rest :60 seconds Between Sets.