WOD – Sun, Mar 1
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CrossFit East River – WOD
Warm-Up Flow (Checkmark)
General Prep
2 Sets:
:30-:45 Echo Bike
5 Inchworm Push-Ups
10 Down Dog Toe Touches
30 sec Fast Single Unders or Running Singles (build cadence)
8 Hanging Knee Raises (controlled / active lats)
5/5 Open Book T-Spine Rotations
Specific Prep
2 Sets
10 Wall-Facing Handstand Shoulder Taps or 20 Plank Shoulder Taps
15 Double Unders or 30 Single Unders
5 Kip Swings + 3 Strict Knee Raises, 3-5 Kipping Knees to Chest Building to Toes to Target / Bar
:15 Bike @ Hard Pace
“Affogato” (4 Rounds for reps)
4 x Tabata’s , Alternating Stations
Station 1:
8 Sets:
:20 Max Wall Facing Shoulder Taps @ 10in From Wall
:10 Rest
2:00 Transition
Station 2:
8 Sets:
:20 Max Double Unders
:10 Rest
2:00 Transition
Station 3:
8 Sets:
:20 Max Toes to Bar
:10 Rest
2:00 Transition
Station 4:
8 Sets:
:20 Max Calorie Echo Bike
:10 Rest
Score = Total Reps + Calories Across All Stations
Goal: Maintain consistent output across all 8 sets per station with minimal drop-off
RPE: 8.5–9/10
Stimulus: Lower Body + Upper Body Pushing Repeatability
Primary Objective: Stay repeatable within each Tabata station rather than spiking early
Secondary Objective: Manage grip and shoulder fatigue to preserve quality on toes-to-bar and handstand shoulder taps
[Affogato: L2, L1, & Masters 55+] (4 Rounds for reps)
Level 2:
Station 1: Wall Facing Shoulder Taps @ 20in From Wall
Station 2: Double Unders
Station 3: Alt Toes to Bar
Station 4: Echo Bike
—
Level 1:
Station 1: Pike Shoulder Taps
Station 2: Single Unders
Station 3: Kipping Knee Raises
Station 4: Echo Bike
—
Masters 55+:
Station 1: Wall Facing Shoulder Taps @ 30in From Wall
Station 2: Double Unders
Station 3: Toes to Bar
Station 4: Echo Bike
[Affogato: Competitor & Travel] (4 Rounds for reps)
Competition
Station 1: Freestanding Handstand Shoulder Taps
Station 2: Double Under Crossovers
Station 3: Toes to Bar
Station 4: Echo Bike
—
Travel / Hotel:
Station 1: Wall Facing Shoulder Taps
Station 2: Double Unders
Station 3: V-Ups
Station 4: Cardio of Choice
Accessory Finisher (Checkmark)
F or Quality:
4 Sets
10 Banded Deadbug , Light-Moderate Tension
12 Alternating Plank Kettlebell Pull Through , Moderate
Mobility (Checkmark)
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)