Wednesday 11FEB15

CrossFit East River – WOD

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Warm-up

Gymnastics Day 2 (No Measure)

5 sets: Upper Body (strict)

5x L-pull up / Pull-Up / Kipping Pull-Up

5x Butterfly Pull-ups / MU Rows / Rows

10sec Back Lever or Kip Practice

3 sets: Lower Body

10sec L-Sit Parallette/Rings/Bar Hang

3x Leg Lifts Headstands/Handstands/Straddle Press to headstand/Back Extensions

Weightlifting

Power Snatch + Overhead Squat (3 Rep EMOM for 10 minutes. Add weight.)

Metcon

Metcon (Time)

21-15-9

Hang Snatch 75/55

HR Push-Ups

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Rx+ 95/65, HSPU