WOD – Sun, Jun 9

June 9, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

3:00 Cardio Choice

–

2 Sets,

20 sec Extended Reverse Plank Bridge

30 sec Elevated Prayer Stretch

–

3 Sets, For Quality

15 sec Nose to Wall Handstand Hold

5/5 Single Arm Ring Rows

50/50ft (15/15m) Bottoms Up Single Arm KB Waiters Walk

:30 sec Wall Sit

Slow Down (Time)

5 Rounds, For Quality

3/2 Rope Climbs

4 Turkish Get-Ups

50ft (15m) Handstand Walk

Load: 53/35lb, 24/16kg
Stimulus: Skill / Strength/ Stability

RPE: 4/10

Primary Objective: Complete the 5 Rounds in under 20:00 minutes

Secondary Objective: Complete the Handstand Walk in 25/25ft (15/15m) Unbroken Segments.

Mobility (Checkmark)

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

Optional Accessories (Checkmark)

3 Sets, For Quality

100ft (30m) Sled Push

100ft (30m Reverse Sled Drag

100ft (30m) Sandbag Bear Hug Carry