WOD – Sun, Oct 6
Announcements
NEW SUNDAY OPEN GYM TIMES:
– 11a
– 12p
CrossFit East River – WOD
Warm-up
400m Run
into..
3 Sets
20 sec on / 10 sec Transition
– Wall Lean March
– Scapular Pull-Ups
– Single Arm Ring Row (Right)
– Single Arm Ring Row (Left)
– Bootstrap Squat
– *Barbell Complex
Barbell Complex = Tall Muscle Clean + Hang Power Clean and Press + Jumping Squat
Harper (AMRAP – Rounds)
AMRAP in 23 minutes
9 Chest-to-Bar Pull-Ups
15 Power Cleans (135/95 lb)
21 Air Squats
400 meter Run with a Plate (45/35 lb)
In honor of Brad Harper, Phoenix Firefighter of Peoria, Arizona
To learn more about Harper click here
20/10kg Weight Plate
Barbell: 61/43kg
—
Goal: 4+ Rounds
Primary Objective: Keep each round to as close to 5:00 as possible.
Secondary Objective: Unbroken Chest to Bar Pull-Ups and Air Squats
Stimulus: Hero WOD, Muscular Stamina and Sustained AMRAP
RPE: 8/10
Mobility
PRVN Recovery #9
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
Optional Accessories (Checkmark)
For Quality
10:00 EMOM
Minute 1 – :15 Chin Over Bar Supinated Hold
Minute 2 – 8 Feet Elevated Ring Row
Place your feet on a box for the ring rows so your shoulders sit below your feet when at extension under the rings.