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WOD – Sun, Aug 25

August 25, 2024Uncategorized

Announcements

💪 🛑 Pump Sesh Paused For The Summer:

  • Will have one here and there

MF SUMMER COMP REGISTRATION LINK

SummerCompWorkouts24_v05.jpeg

CrossFit East River – WOD

Warm-Up

1:00 Cardio Choice

:30/:30 second Couch Stretch

1:00 Elevated Prayer Stretch

—

3 Sets, For Quality

7/7 Kettlebell Windmill

7/7 Kettlebell Halo

10 Alternating Single Arm Kettlebell Swings

2 Wall Walks + 10 second Nose to Wall Handstand Hold

Gladiator (5 Rounds for weight)

Every 5:00 x 5 Sets

8 Strict Handstand Push-Ups*

12 Barbell Bent Over Row

100ft (30m) Dual Kettlebell Front Rack Carry

Load: Choice

*Add a deficit if you are able.
—

Goal: Complete Each set in under 3:00 minutes

Stimulus: Hypertrophy / Strength

RPE: 6/10

Primary Objective: Complete each set at the heaviest load and deficit as possible

Secondary Objective: Complete each set unbroken

Mobility

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 Accessory Conditioning (5 Rounds for time)

Ski Erg Sprints

Every 2:00 x 5 Sets

10/7 Calorie Sprint

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) 352-7154‬

team@BeastRiver.com

647 East 9th Street, New York, NY 10009

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