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WOD – Wed, Jul 17

July 17, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

CrossFit East River – WOD

Warm-Up (Checkmark)

2 Sets, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

10 Bar Kip Swings

5 Strict Knee Raises

Into..

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Skater Hop and Stick

Squat Clean (10:00 EMOM
Sets 1-5: 2 Reps @ 70-80%
Sets 6-10: 1 Rep @ 83%+)

Earth and Water (3 Rounds for reps)

15:00 EMOM

Min 1: Max Calorie Row

Min 2: 15 Toe to Bar
—

Goal: Male = 125 +Calories / Female = 100+ Calories

Stimulus: Midline Conditioning / Rowing + Toe to Bar Form

RPE: 9/10

Primary Objective: Complete all Toe to Bar Sets

Secondary Objective: Maintain 16/13+ Cals on the Rower

PRVN Recovery #3 (Checkmark)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories (Weight)

4 Sets

4 Clean Pulls with 3 sec Eccentric @ 95-100%

3 Broad Jumps, For Distance

Rest as needed between sets

Check us out on Instagram @BeastRiver

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BARBELLS AND BURPEES

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The contact form is the best way to quickly get in touch. If you’d like to stop by the box, please visit our schedule page to make we’re in before you stop by.

‪(347) 352-7154‬

team@BeastRiver.com

647 E 9th Street New York, NY 10009

‪(347) 766-1049‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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