WOD – Sat, Jun 15
Announcements
🌈PRIDE WOD
– Sat. June 22
– Bring a friend / Dress in COLOR
CrossFit East River – WOD
Midline Blitz (4 Rounds for reps)
28:00 EMOM
min 1: Row Cals
min 2: Abmat Sit-Ups
min 3: Bike / Row / 200m Run
min 4: Rest
min 5: Single KB Front Rack Tall Kneeling to Standing 53/35lb,
min 6: Hollow Hold ( 1sec = 1 Rep)
min 7: Rest
*Alternate which arm holds the KB each round of the EMOM
Goal: 85/65 Reps / Round , 340/260 Reps Total
Stimulus: Midline Stamina
RPE: 6/10
Primary Objective: Complete 15/12+ Cals on the Machines and 20+ Reps on the Core movements.
Secondary Objective: Increase reps each set of the workout
[Midline Blitz: Levels] (4 Rounds for reps)
Level 2:
28:00 EMOM
min 1: Row cals
min 2: Abmat Sit-Ups
min 3: Bike / Row / 200m Run
min 4: Rest
min 5: Single Kettlebell Front Rack Tall Kneeling to Standing 35/26lb, 16/12kg
min 6: Tuck Hollow Hold ( 1sec = 1 Rep)
min 7: Rest
—
Level 1:
28:00 EMOM
min 1: Row Cals
min 2: Abmat Sit-Ups
min 3: Bike / Row / 200m run
min 4: Rest
min 5: Tall Kneeling to Standing
min 6: Dead-Bug Hold
min 7: Rest
—-
Competitor:
28:00 EMOM
min 1: Cardio Choice
min 2: Abmat Sit-Ups
min 3: Cardio Choice
min 4: Rest
min 5: Single Arm Front Rack Tall Kneeling to Standing
min 6: Hollow Hold ( 1sec = 1 Rep)
min 7: Rest
—
Big Class Option
As Prescribed
—-
Hotel Gym / Travel / Limited Equipment, Solo
Every 6:00 minutes, 4 Sets
200m Run
12 Alternating Dumbbell Snatch 70/50lb, 32/22.5kg
24 Bench Jump Overs
12 V-Ups
48 Double Unders
PRVN Recovery #6 (Checkmark)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
Optional Accessories (Checkmark)
4 Sets, For Quality
100ft (30m) Farmers Carry
100ft (30m) Sandbag Carry
100ft (30m) Reverse Sled Drag