Tuesday 16DEC14

CrossFit East River – WOD

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Warm-up

Outlaw Connectivity 1 (No Measure)

Flexibility —

2×50′ Pike to Hollow Inch Worm, take it slow. DEMO: http://vimeo.com/92274357

Static Shaping —

3x30s 30 Degree Handstand Hold

Skills and Drills —

3×10 Ring Swings. DEMO: http://vimeo.com/99058074

Gymnastics

Muscle-ups (5 xME Strict / Partner Assist / C2B – Rest 60sec)

Metcon

Metcon (No Measure)

16 Minute EMOM

Odd: Cindy

Even: Cindy + 5 target burpees

-Scale to keep pace