WOD – Sun, Dec 8
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CrossFit East River – WOD
Warm-Up:
3 Sets, For Quality
200m Run
:30 second Jump Rope
:20 second Tuck L-Hang
10/10 Single Leg Glute Bridge
20 Wall Lean Banded Psoas March
“Mean Street” (AMRAP – Rounds and Reps)
25:00 AMRAP
200m Run
10 Strict Knees to Elbow
100ft (30m) Dual Kettlebell Front Rack Carry
2 Wall Walks
20 second Nose to Wall Handstand Hold
40 Double Unders
Kettlebells: 53/35lb, 24/16kg
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Goal: 4+ Rounds
Stimulus: Midline / Stability
RPE: 5/10
Primary Objective: Complete 4+ rounds while maintaining a low RPE
Secondary Objective: Complete each set of Wall Walks to Nose to Wall Handstand Hold unbroken
[Mean Street: Levels] (AMRAP – Rounds and Reps)
Level 2
25:00 AMRAP
200m Run
8 Strict Knees to Chest
100ft (30m) Dual Kettlebell Front Rack Carry
2 Wall Walks
20 second Nose to Wall Handstand Hold
40 Double Unders
Kettlebells: 44/26lb, 20/12kg
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Level 1:
25:00 AMRAP
200m Run
8 Strict Knee Raises
100ft (30m) Goblet Kettlebell Front Rack Carry
2 Wall Walks
20 second Nose to Wall Handstand Hold
80 Single Unders
Kettlebell: 44/26lb, 20/12kg
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Competitor / Rx+:
Day Off
—
Masters 55+:
Same as L2
—-
Big Class:
Start athletes on different stations as needed
—-
Travel / Hotel Gym:
As prescribed
Mobility
PRVN Recovery Flow
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:3 0 Low Dragon Po se
:30 Twisted Drag on Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstri ng Stretch
Optional Accessories (Checkmark)
5 Sets, For Quality
4-6 Box Piked Deficit Handstand Push-Ups
:15/:15 Copenhagen Plank
:30/:30 Single Leg Foot Elevated Glute Bridge Hold