Monday 15DEC14

CrossFit East River – WOD

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Warm-up

DROM (No Measure)

Arm, elbow and shoulder circles

Upright and bent-over torso rotations

Leg swings

Scorpions and helicopters

Bow & bend

Lunge & twist

Bring Sally Up! (No Measure)

Hello Moby

Weightlifting

Front Squat (4×3@ 75%)

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP

40 Ground to Shoulder 75/55

15 Box Jumps 24/20

30 GTS 95/65

15 Box Jumps

20 GTS 135/95

15 Box Jumps

10 GTS 185/125

15 Box Jumps

AMRAP GTS 225/155