WOD – Sun, Aug 24

August 24, 2025Uncategorized

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CrossFit East River – WOD

Warm-Up (Checkmark)

8:00 AMRAP

:45 Cardio Choice

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

10 Skater Hops

:15 Wall Sit

“Midline Mania” (Checkmark)

30:00 EMOM (6 Rounds)

Minute 1: 15/11 Calorie Echo Bike

Minute 2: 15 GHD Sit-Ups

Minute 3: 25ft (7.5m) Spiderman Plate Push (45/25lb, 20/10kg)

Minute 4: 150m Run or 6 Shuttle Runs (25/25ft, 7.5/7.5m)

Minute 5: :30 Wall Sit

Minute 6: 100ft (30m) Bearhug Sandbag Carry (athlete’s choice on load)
Goal: Consistent effort across all rounds with sustainable pacing

Score: Completion of all prescribed work each minute

Stimulus: Accessory Style EMOM

RPE: 6/10

Primary Objective: Build midline endurance and stamina through sustained core engagement under mixed-modal conditioning.

Secondary Objective: Maintain composure through transitions and breathing control across all stations.

Mobility (Checkmark)

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 Accessories (Checkmark)

3 Sets: For Quality

10 V-Ups

10 Dumbbell Russian Twists (over and back = 1)

:20 Hollow Hold