WOD – Sat, Jul 6

July 6, 2024Uncategorized

CrossFit East River – WOD

Warm-Up (No Measure)

For Quality

Every 3:00 x 3 Sets

200/180m Row

10 Kettlebell Deadlifts

8 Squat Jumps

6 Crossover Step-Up

Dazed and Confused (Time)

In Teams of 2

For Time

1 Partner Working on the Row

*5000/4750/4500m

1 Partner Working on the Remaining Chipper

100 American Kettlebell Swings

200 Single Kettlebell Step-Overs

100 Burpee Box Jump Overs

Kettlebell: 53/35lb, 24/16kg

Box: 24/20”

*Row Calories Explained

Male/Male = 5k, Male/Female = 4750m, Female/Female = 4500m

Optional Accessories (Checkmark)

3-4 Sets

10/10 Pallof Press + :10 Hold after the 10 on each arm

:20/:20 Chaos Suitcase March

10/10 Banded Psoas March

For all movements use a smooth controlled tempo here.

Mobility (Checkmark)

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)