WOD – Sat, Aug 24

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

• Will have one here and there

MF SUMMER COMP REGISTRATION LINK

CrossFit East River – WOD

Warm-Up

2 Sets, Rotating Stations (6:00)

30 seconds on / 15 second Transition

– Squat to T-Spine Rotation

– Hollow to Arch Rolls

– 15 second Dead-Hang + 15 second Active Hang

– 1 and 1/4 Air Squats

Are You Not Entertained? (AMRAP – Rounds and Reps)

20:00 AMRAP

50 Wall Balls @ 20/14lb, 9/6kg

10 Bar Muscle-Ups

50 Abmat Sit-Ups

Wall Balls = Partner Holds Handstand

Bar Muscle-Ups = Split

Abmat Sit-Ups = Synchro
—

Goal: 4+ Rounds

Primary Objective: Complete the workload as evenly as possible

Secondary Objective: Complete each round in under 6:00

[Are You Not Entertained? : Levels] (AMRAP – Rounds and Reps)

Level 2

20:00 AMRAP

50 Wall Balls

15 Burpee Pull-Up

50 Abmat Sit-Ups

Wall Balls 20/14lb, 9/6kg = Partner Holds Handstand

Burpee Pull-Ups = Split

Abmat Sit-Ups = Synchro

—-

Level 1:

20:00 AMRAP

30 Wall Balls

10 Burpee Jumping Pull-Up

30 Abmat Sit-Ups

Wall Balls 14/10lb, 6/4kg = Partner Holds Plank

Burpee Jumping Pull-Ups = Split

Abmat Sit-Ups = Synchro

—-

Masters 55+:

20:00 AMRAP

50 Wall Balls

15 Burpee Pull-Up

50 Abmat Sit-Ups

Wall Balls 20/14lb, 9/6kg = Partner Holds Handstand

Burpee Pull-Ups = Split

Abmat Sit-Ups = Synchro

—

Competitor / Rx+:

20:00 AMRAP

50 Wall Balls

20 Bar Muscle-Ups

50 GHD Sit-Ups

Wall Balls 30/20lb, 14/9kg = Partner Holds Handstand

Bar Muscle-Ups = Split

Abmat Sit-Ups = Synchro

—-

Big Class Option

As prescribed

—-

Travel / Hotel / Limited Equipment: Solo

20:00 AMRAP

50 Air Squats

10 Burpee Pull-Ups

50 GHD Sit-Ups

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories (Checkmark)

For Quality:

15:00 EMOM

Minute 1 – 7/7 Single Leg Landmine Deadlift , Moderate Load

Minute 2 – 7/7 Single Arm Landmine Row , Moderate Load

Minute 3 – Rest