WOD – Wed, Aug 5

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CrossFit East River – WOD

Warm-Up

General Warm-Up

3 Rounds

400m Run / 2:00 Row / 2:00 Echo (Choose a different option each round)

10m Knee Hug + Lunge and Twist

10m Ostrich Walk

12/12 Leg Swings

10/10 Fire Hydrants

10m/10m A-Skips + B-Skips

Use this to confirm run pace and machine calorie targets before “PRVN Engine” begins.

PRVN Engine (2 Rounds for calories)

AMRAP 10:00

1500m Run

Max Calorie Row (in remaining time)

– Rest 5:00 –

AMRAP 10:00

1500m Run

Max Calorie Echo Bike (in remaining time)

[PRVN Engine: Level 2, Level 1, & Masters 55+] (2 Rounds for calories)

Level 2:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

– Rest 5:00 –

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

Level 1:

AMRAP 10:00

1000m Run

Max Calorie Row (in remaining time)

– Rest 5:00 –

AMRAP 10:00

1000m Run

Max Calorie Echo Bike (in remaining time)

Masters 55+:

AMRAP 10:00

1200m Run

Max Calorie Row (in remaining time)

– Rest 5:00 –

AMRAP 10:00

1200m Run

Max Calorie Echo Bike (in remaining time)

PRVN Reset

For Completion:

12:00 AMRAP

5 Seated Good Mornings , 5s Negative & Concentric

:30/:30 Seated Figure Four Stretch

10 Scarecrow Plate Rotations

:30 Elevated Puppy Dog Pose (Hands on Box)

Optional Accessories   (Checkmark)

For Quality:

4 Sets:

15 Seated Barbell Calf Raises

10/10 Single Leg Hip Thrust , light loads

:30 Weighted Wall Sit