Tuesday 23DEC14

CrossFit East River – WOD

View Public Whiteboard

Gymnastics Day 1 (No Measure)

Upper Body

-5xHeadstand/HSPU/Kick up to handstand+Ring Pushups

-10 secondsxFrog stand/Tripod

Lower Body

-5xea – Pistols / 10x Overhead Squats

-10x Stiff KB Deadlifts

-10x Situps

Gymnastics

a: Burpee (3 x 15 Burpees to a 45# plate AFAP)

b: L-Sit (3 x ME hold )

Metcon

Metcon (Time)

15-13-11-9-7-5-3-2-1

Overhead Squat 95/65

Elevated Pushups (feet on barbell)

V-Ups from hollow body