Tuesday 13JAN15
January 12, 2015WOD
CrossFit East River – WOD
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
Chest-To-Bar Pull-ups (5×3 Tempo 3003 )
Power Snatch + Overhead Squat (5×2 (Each set = 2 PS + 2 OVH))
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Challenge:
Free bag of Progenex for sub-7 minute “Heavy Karen” w/ 30/20lb ball. On video, good reps only.