Monday 29DEC14

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

Gymnastics

Ring Dips (5×6 Tempo: 3-3-0-3)

Back Squat (5×5 @ 70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

8 minute AMRAP:

8 GTO 75/55

16 Weighted Step Ups 25/15

Rx Plus: 135/95, 45/25