Saturday 25OCT14
October 24, 2014WOD
CrossFit East River – WOD
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
Gymnastics
a: Handstand Walk (max distance unbroken)
b: Bar Muscle-ups (4x ME)
Metcon
Metcon (AMRAP – Reps)
LuRong #7 DYNAMIX