Friday 3OCT14

CrossFit East River – WOD

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Warm-up

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Weightlifting

Front Squat (Establish 5RM)

Metcon

Metcon (Time)

5 RFT

5 Strict Leg Lifts

10 Hang Squat Cleans 95/65

200m Run