February 24, 2023
CrossFit East River – WOD
EMOM 24m (No Measure)
m1: 50 Jump Rope / DU / Criss Cross
m2: 2-3 Wall Walk / Hand Stand Walk
m3: 6-8 Pistols / Candlestick to 1 or 2 leg squat
m4: Rest
Movement Practice (No Measure)
EMOM: Prep movements for The Open
Minute 1: Movement 1
Minute 2: Movement 2
Minute 3: Movement 3
Minute 4: Movement 4 or Rest
*Score = Checkbox
*Move for Quality!
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-Today is geared towards “practice” and dialing in mechanics at a controlled heart rate
-Athletes should choose an appropriate rep scheme for each movement that keeps today’s workout at practice intensity