CrossFit East River – WOD
Back Rack Lunge (Every 3 minutes, for 12 minutes (4 sets):
Set 1 – 9 reps
Set 2 – 7 reps
Set 3 – 5reps
Set 4 – 3 reps
*aiming for heavier from 2 weeks ago by 5-10#+)
– The sets on lunges are building this week as reps decrease.
– We are looking for each set to get progressively more difficult where the final set is a tough set of 3.
– All sets should have good form and control throughout.
“From the Window to the Wall” (AMRAP – Rounds and Reps)
AMRAP 15 – Partner Workout
8/6 cal Row
10 Wall balls
*Partners Alternate Full rounds
Target : The goal of today is to find a pace that can be maintained to keep most sets of wall balls unbroken.
The goal of today is to find a pace that can be maintained to keep most sets of wall balls unbroken. The row will be easy to slow down on to recover but this is where most time can be made up for athletes so they should try to keep a somewhat aggressive pace there then be smooth on wall balls.
Feel – High intensity