WOD – Sun, May 25

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC.

CrossFit East River – WOD

General Prep 

8:00: For Quality

8/8 Single Kettlebell Suitcase Deadlifts

2 Wall Walks

:20 Nose to Wall Handstand Hold

10 Hollow Rocks

:10 Hollow Hold

“No Stairway!” (Time)

5 Rounds for Time

300ft (100m) Farmers Carry

50ft (15m) Handstand Walk

20 V-Ups

Kettlebells: 2 x 70/53lb, 32/24kg
Goal: 15-20min

Time Cap : 25min

Stimulus : Gymnastics / Midline Capacity

RPE : 7/10

Primary Objective : Only break the Farmers Carry once @ 50m out, then come back 50m.

Secondary Objective : Keep the Handstand Walks to 10ft + at a time to complete the 50ft on each set.

[No Stairway: Levels]

Level 2:

5 Rounds for Time

300ft (100m) Farmers Carry

25ft (7.5m) Handstand Walk or 3 Wall Walks

15 V-Ups

Kettlebells: 2 x 53/35lb, 24/16kg

Travel / Hotel:

As prescribed

Mobility

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)

Optional Machine Finisher (10 Rounds for time)

Every 1:30 x 10 Sets, Alternating Stations

Station 1: 10/8 Calorie Ski Erg Sprint

Station 2: 10/7 Calorie Echo Bike Sprint