By CFER WODIFY On Saturday, October 06 th, 2018 · no Comments · In

CrossFit East River – WOD

Metcon

1: Metcon (AMRAP – Reps)

FOUR TABATAS

(:20 on / :10 off for 8 rounds of each)

American KB Swings (53/35) (35/26)

-Rest 1:00-

Box Jump Overs (30″/24″)

-Rest 1:00-

Single Arm OH Lunge w/KB (53/35) (35/26)

*Alternate arms every interval

-Rest 1:00-

Calorie Bike

-Rest 1:00-

COOL DOWN

10:00 Flow Stretching

*Long holds in 5 positions…

Saddle

Straddle

Lizard (L/R)

Pigeon (L/R)

Rebound (chill!)

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