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CrossFit East River – WOD
Warm-Up (Checkmark)
8:00 AMRAP
:45 Cardio Choice
10 Alternating V-Ups
10 Deep Lunge Mountain Climbers
10 Skater Hops
:15 Wall Sit
“Midline Mania” (Checkmark)
30:00 EMOM (6 Rounds)
Minute 1: 15/11 Calorie Echo Bike
Minute 2: 15 GHD Sit-Ups
Minute 3: 25ft (7.5m) Spiderman Plate Push (45/25lb, 20/10kg)
Minute 4: 150m Run or 6 Shuttle Runs (25/25ft, 7.5/7.5m)
Minute 5: :30 Wall Sit
Minute 6: 100ft (30m) Bearhug Sandbag Carry (athlete’s choice on load)
Goal: Consistent effort across all rounds with sustainable pacing
Score: Completion of all prescribed work each minute
Stimulus: Accessory Style EMOM
RPE: 6/10
Primary Objective: Build midline endurance and stamina through sustained core engagement under mixed-modal conditioning.
Secondary Objective: Maintain composure through transitions and breathing control across all stations.
Mobility (Checkmark)
PRVN Yoga Flow #2
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
Optional Accessories (Checkmark)
3 Sets: For Quality
10 V-Ups
10 Dumbbell Russian Twists (over and back = 1)
:20 Hollow Hold