WOD – Tue, Jun 3

June 3, 2025Uncategorized

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CrossFit East River – WOD

Mobility and Body Heat

500/450m Row

—

:30 Down Dog Calf Gas Pedals

:30/:30 Scorpion Stretch

:30/:30 Samson Lunge Stretch

General Prep

3 Sets: For Quality

:30 Jump Rope

8 False Grip Ring Rows

:15 Ring Support Hold

:10 Bottom Of Dip Hold

6 Inchworm Push-Ups

10 Hollow Rocks

“Neo” (Time)

For Time:

Buy-In: 1000/900m Row

Directly Into…

5 Rounds

6/4 Ring Muscle-Ups

18 V-Ups

72 Double Unders

Directly into..

Cash-Out: 500/450m Row
Goal: Complete between 15-18 minutes

Time Cap: 25min

Stimulus: High-skill / Midline Stamina

RPE: 8.5/10

Primary Objective: Efficient, composed muscle-up sets under fatigue, maintain quality movement without failed reps. For those doing the burpee pull-up modification the focus will be consistent pacing on the Burpee Pull-Ups with the goal of completing under 1:00 / set

Secondary Objective: Stay relaxed and rhythmic through the double unders and v-ups to preserve pacing and grip.

[Neo: Levels] (Time)

Level 2:

8 Burpee Chest to Bar Pull-Ups

18 V-Ups

54 Double Unders

Level 1:

For Time:

Buy-In: 800/700m row

Directly Into…

5 Rounds

8 Burpee Jumping Pull-Ups

18 Abmat Sit-Ups

90 Single Unders

Directly into..

Cash-Out: 400/350m Row

Masters 55+:

8 Burpee Pull-Ups

18 Alternating V-Ups

54 Double Unders

Competitor:

5 Rounds

7/5 Ring Muscle-Ups

20 GHD Sit-Ups

90 Double Unders

Travel / Hotel:

For Time:

Buy-In: 1000m Run

Directly Into…

5 Rounds

8 Burpee Pull-Ups

18 V-Ups

72 Double Unders

Directly into..

Cash-Out: 500m Run

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