CrossFit East River – WOD
Good morning! (No Measure)
3 rounds of:
10 good mornings
10 shoulder circles
10 arm circles
JUMP! (No Measure)
Double-under and triple-under practice for 10 minutes, at least.
You must work on DOUBLES!
(This is a skill session, so make the most of it!)
Dirty 30 (Time)
30 box jumps, 30-inch box
30 chest-to-bar pull-ups
30 kettlebell swings, 2 pood
30 walking lunges with 95-lb. barbell
30 push presses, 95 lb.
30 hip extensions, holding a 25-lb. plate
30 wall ball shots, 20-lb. ball to 11-foot target
*Lunges become in-place lunges with front-racked barbell
*Hip extensions become Supermans, STILL with a plate 🙂