WOD – Sun, Jun 23
Announcements
🌈PRIDE WOD
– Sat. June 22
– Bring a friend / Dress in COLOR
CrossFit East River – WOD
Warm-Up (No Measure)
2 Sets
1:00 Cardio Choice
10m Walking Quad Stretch
10m Ostrich Walk
10 Alternating Curtsy Lunges
Burnt Rubber (3 Rounds for time)
3 Sets, Each. For Time
500/450m Row
100ft (30m) Farmers Lunge 53/35lb, 24/16kg
30/22 Cal Echo
Rest 1:1
*Round Down to the nearest minute. This means if you complete in 5:20, Rest until the 10:00 mark to make the next round easy to track for time purposes. If you complete at 6:30 this means you will rest until 13:00 as that is directly at the 6:30 mark when resting 1:1. This much rest may seem deceiving, but that just means you need to go hard.
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Score = Slowest Round
Stimulus: V02 Max + Leg Stamina
RPE: 9/10
Primary Objective: Complete each set in under 6:00 minutes
Secondary Objective: Complete the Walking Lunge in 50ft (15m) Unbroken Segments
[Burnt Rubber: Levels] (3 Rounds for time)
Level 2:
3 Sets, Each. For Time
500/450m Row
100ft (30m) Farmers Lunge 35/26lb, 16/12kg
25/18 Cal Echo
Rest 1:1
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Level 1:
13 Sets, Each. For Time
400/350m Row
100ft (30m) Bodyweight Walking Lunges
20/14 Cal Echo
Rest 1:1
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Masters 55+:
3 Sets, Each. For Time
500/450m Row
100ft (30m) Farmers Lunge 35/26lb, 16/12kg
25/18 Cal Echo
Rest 1:1
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Competitor:
Full Rest Day
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Big Class Option
As written, start class on a 2:00 Delay to allow for waves of the workout
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Limited Equipment / Travel:
3 Sets, Each. For Time
400m Run
100ft (30m) Farmers Lunge, Load @ Choice
400m Run
Rest 1:1
Mobility (Checkmark)
PRVN Fitness / Hip Mobility
2:00/2:00 Elevated Pigeon Stretch
2:00 Weighted Standing Straddle
1:00/1:00 Couch Stretch
1:00/1:00 Weighted Ankle Stretch
Optional Accessories: Hips, Knees, and Back (Checkmark)
4 Sets, For Quality
8 Reverse Nordic Curls
10 Barbell Hip Thrust + 10 sec Hold on Last Rep
15 Weighted Hip Extensions