Today's WOD

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CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2x

1:00 Cardio Choice

8 Walking Inchworm to Hollow

8/8 Dual Kettlebell Staggered Stance Romanian Deadlift

8 Scapular Pull-Ups

8/8 Single Arm Rotational Ring Rows

Specific Prep

5 Sumo Deadlifts @ 40-50%

3 Sumo Deadlifts @ 50-60%

3 Sumo Deadlifts @ 60-70%

Then … Planned Working Loads on the Barbell

Sumo Deadlift (Every 3:00 x 5 Sets:
5 Sumo Deadlifts

All sets at the same load. Target 75-80% of 1RM Deadlift.)

Modifications:

Level 1: Same set and rep scheme at a load that allows full positional control, or Conventional Deadlift if the Sumo stance is significantly limiting for an athlete new to the movement.

Hotel Gym / Travel: Every 3:00 x 5 Sets, 5 Dual Dumbbell Romanian Deadlifts or Single Leg Romanian Deadlifts at a challenging load consistent across all five sets.

Primer (Checkmark)

3 Jumping Pull-Ups with 3-second Eccentric

8 Dual Kettlebell Gorilla Rows @ Warm-Up Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

–

3-5 Strict Pull-Ups

8 Dual Kettlebell Gorilla Rows @ Working Loads

10 GHD Hip Extensions

4 Dual KB Cleans or 2 Sandbag Cleans (practice getting the Sandbag or Kettlebells into position)

25ft (7.5m) Sandbag Carry or Dual KB Front Rack Carry

Use this to confirm Pull-Up scaling, Gorilla Row load, GHD range of motion, and Carry load and position before “Extra Time” begins.

“Extra Time” (AMRAP – Rounds)

16:00 EMOM

Minute 1: 5 Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 15 GHD Hip Extensions or 20 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual Kettlebell Front Rack Carry

*Strict Pull-Ups: Weighted, banded, or bodyweight. All five reps must be unbroken.

Gorilla Rows: 2 x 53/35lb, 24/16kg

Sandbag Carry: 150/100lb, 68/45kg

Dual Kettlebell Front Rack Carry: 2 x 53/35lb, 24/16kg
Score = Completed Rounds (4 total)

Goals: Consistent sets and good positions across all 16 minutes

Stimulus: Strength Stamina / Endurance

RPE: 6/10

Primary Objective: Complete every minute unbroken and with quality mechanics, finishing each station with at least 10-15 seconds of rest before the next minute begins.

Secondary Objective: Maintain upright posture and a braced midline on the Carry across all four rounds, treating it as a positional integrity test rather than a conditioning push.

[Extra Time: Level 2, Lever 1, & Masters 55+] (AMRAP – Rounds)

Level 2:

16:00 EMOM

Minute 1: 5 Strict Pull-Ups (banded or bodyweight)

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry

Gorilla Rows: 2 x 44/26lb, 20/12kg

Sandbag Carry: 100/70lb, 45/32kg

Dual KB Carry: 2 x 44/26lb, 20/12kg

Level 1:

16:00 EMOM

Minute 1: 5 Ring Rows or Jumping Pull-Ups with 3-second Eccentric

Minute 2: 10 Single Arm Dumbbell or Kettlebell Row per side

Minute 3: 12 Banded Good Mornings

Minute 4: 100ft (30m) Farmer Carry or Sandbag Hug Carry at a manageable load

Loads: Athlete choice, consistent across all sets

Masters 55+:

16:00 EMOM

Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 12 GHD Hip Extensions or 15 Banded Good Mornings

Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry

Gorilla Rows: 2 x 35/26lb, 16/12kg

Sandbag Carry: 100/70lb, 45/32kg

Dual KB Carry: 2 x 35/26lb, 16/12kg

[Extra Time: Competitor & Travel] (AMRAP – Rounds)

Competitor:

16:00 EMOM

Minute 1: 5 Strict Chest-to-Bar Pull-Ups or Weighted Strict Pull-Ups

Minute 2: 10 Dual Kettlebell Gorilla Rows

Minute 3: 15 GHD Hip Extensions

Minute 4: 100ft (30m) Sandbag Carry or Dual KB Front Rack Carry

Gorilla Rows: 2 x 70/53lb, 32/24kg

Sandbag Carry: 200/150lb, 92/68kg

Dual KB Carry: 2 x 70/53lb, 32/24kg

Hotel Gym / Travel:

16:00 EMOM

Minute 1: 5 Strict Pull-Ups or Banded Strict Pull-Ups

Minute 2: 10 Dual Dumbbell Gorilla Rows

Minute 3: 15 Dumbbell Romanian Deadlifts

Minute 4: 100ft (30m) Dual Dumbbell Front Rack Carry or Farmer Carry

Loads: Challenging but consistent across all four stations

PRVN Reset (Checkmark)

For Completion:

12:00 AMRAP

:20/:20 Couch Stretch

5 Nordic Squats

:30 Childs Pose

5/5 Bird Dogs

:20/:20 Iron Cross

Optional Accessories (Checkmark)

For Quality:

4 Sets:

12 Ring Bicep Curls

12 Ring Hamstring Curls

:30 Weighted Sorenson Hold

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

500m Row

10 x 90/90 Get-Ups

10 Alternating Bird-Dogs with 3 sec Pause at extension

5 x Curtsy Lunge (Right) + Curtsy Lunge (Left) + Air Squat

10/10 Foot Elevated Single Leg Glute Bridge

:20/:20 Foot Elevated Single Leg Glute Bridge Hold

Specific Prep

2 x

10 Barbell Good Mornings

:20 Behind the Neck Elbow Punch Throughs

5 Kang Squats

5 Front Squats

–

1 x

5 Front Squats @ 40-45%

5 Front Squats @ 45-50%

3 Front Squats @ 50-55%

–

Put Working Weights on the Bar

Front Squat (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Same Rep Scheme and go by RPE guidance, keeping each set to 6-7 RPE

Hotel Gym / Travel: Every 3:00 x 5 Sets, 10 Dual Dumbbell Front Squats Each Set.

Primer (Checkmark)

1 Set:

250m Row

10 Wall Balls

8 Med-Ball Box Step-Overs

8 Wall Balls

6 Med-Ball Box Step-Overs

Use this to confirm row pace, Wall Ball load and target height, and Med-Ball Box Step-Over rhythm before “Golden Boot” begins.

“Golden Boot” (AMRAP – Reps)

For Reps:

15:00 AMRAP

1000m Row

36 Wall Balls

30 Med-Ball Box Step-Overs

30 Wall Balls

24 Med-Ball Box Step-Overs

24 Wall Balls

18 Med-Ball Box Step-Overs

– Max Rep Wall Balls

Box Height: 24/20in

Wall Ball Target: 10/9ft

Med-Ball: 20/14lb, 9/6kg
Score = Total Reps (1000m Row = 100 Reps)

Goal: 295-315 Reps / 40+ Wall Balls in remaining time (262 reps + Max Wall Balls)

Stimulus: Leg Stamina / Muscular Endurance

RPE: 7.5/10

Primary Objective: Complete the full ladder through the 18 Wall Balls and 18 Med-Ball Box Step-Overs, arriving at the Max Rep Wall Ball push with at least 2:00-3:00 remaining on the clock.

Secondary Objective: Hold the row to a strong, paced effort that keeps breathing under control, setting up consistent unbroken or two-set Wall Ball efforts throughout the ladder.

[Golden Boot: Level 2, Lever 1, & Masters 55+] (AMRAP – Reps)

Level 2:

15:00 AMRAP

1000m Row

30 Wall Balls

24 Med-Ball Box Step-Overs

24 Wall Balls

18 Med-Ball Box Step-Overs

18 Wall Balls

12 Med-Ball Box Step-Overs

– Max Rep Wall Balls

Med-Ball: 20/14lb, 9/6kg

Level 1:

15:00 AMRAP

750m Row

24 Wall Balls

20 Med-Ball Box Step-Overs

20 Wall Balls

16 Med-Ball Box Step-Overs

16 Wall Balls

12 Med-Ball Box Step-Overs

– Max Rep Wall Balls

Med-Ball: 14/10lb, 6/4kg

Box Height: 20in for all

Masters 55+:

15:00 AMRAP

1000m Row

30 Wall Balls

24 Med-Ball Box Step-Overs

24 Wall Balls

18 Med-Ball Box Step-Overs

18 Wall Balls

12 Med-Ball Box Step-Overs

– Max Rep Wall Balls

Wall Ball Target: 10/9ft / Med-Ball: 14/10lb, 6/4kg

Box Height: 20in

[Golden Boot: Competitor & Travel] (AMRAP – Reps)

Competitor:

Med-Ball: 30/20lb, 14/9kg

Box Height: 24/20in

Hotel Gym / Travel:

15:00 AMRAP

1000m Ski Erg or 2:00 Bike

36 Dumbbell Goblet Squats

30 Dumbbell Box or Bench Step-Overs

30 Dumbbell Goblet Squats

24 Dumbbell Box or Bench Step-Overs

24 Dumbbell Goblet Squats

18 Dumbbell Box or Bench Step-Overs

– Max Rep Dumbbell Goblet Squats

Dumbbell: Moderate load, consistent across all movements / Box Height: 24/20in

PRVN Reset (Checkmark)

For Completion:

12:00 EMOM

Minute 1: 10 Mini Band Front Rack to Overhead

Minute 2: :20/:20 Banded Front Rack Stretch

Minute 3: 10 Seated 90-90 Rotations

Minute 4: :20/:20 Pigeon Pose

Optional Accessories (Checkmark)

For Quality:

4 Sets:

15/15 Banded Terminal Knee Extensions

:15/:15 Side Star Plank

:15/:15 Copenhagen Plank

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

1:30 Cardio Choice

–

2 Rounds

:30 Jump Rope

15 Banded Pull-Aparts

5 x (Inchworm Push-Up + 4 Deep Lunge Mountain Climbers )

10 Dual Dumbbell Curl to Strict Press

Specific Barbell Prep

5 Empty Barbell Bench Press

4 Bench Press @ 50%

3 Bench Press @ 60%

2 Bench Press @ 65-70%

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Same rep and set scheme, or move to Dumbbell Bench Press if applicable.

Hotel Gym / Travel: Every 2:00 x 6 Sets, same rep scheme, using Dual Dumbbell Bench Press or Floor Press at a challenging load consistent across both waves.

Primer (Checkmark)

1-2 Sets:

6 GHD Sit-Ups (Building Range of Motion)

25 Double Unders or 40 Single Unders

3 Deficit Push-Ups

2 Devils Press

3 Dual Dumbbell Push Press

Use this to confirm GHD range of motion, Double Under standard, and dumbbell complex load before “The Equalizer” begins.

“The Equalizer” (6 Rounds for time ↓ shorter is better)

Every 2:30 x 6 Sets

(Alternating Stations, 3 Sets at Each)

Station 1:

20 GHD Sit-Ups

80 Double Unders

Station 2:

7/5 Deficit Push-Ups

5 Devils Press

5 Dual Dumbbell Push Press

Dumbbells: 2 x 50/35lb, 22.5/15kg
Score = Time (total accumulated working time across all 6 sets)

Goals: 1:30-1:45 per station

Stimulus: Upper Body Interference

RPE: 8.5/10

Primary Objective: Complete each working station in under 1:40 to allow a brief rest and reset before the next station flips.

Secondary Objective: Hold the entire dumbbell complex unbroken across all 3 sets at Station 2, moving from Deficit Push-Ups directly into Devils Press and through the Push Press without setting the bells down.

[The Equalizer: Level 2, Lever 1, & Masters 55+] (6 Rounds for time ↓ shorter is better)

Level 2:

Every 2:30 x 6 Sets

Station 1: 15 GHD Sit-Ups + 60 Double Unders

Station 2: 5/4 Deficit Push-Ups + 4 Devils Press + 5 Dual Dumbbell Push Press

Dumbbells: 2 x 35/25lb, 15/11kg

Level 1:

Every 2:30 x 6 Sets

Station 1: 15 Abmat Sit-Ups or V-Ups + 50 Single Unders or 25 Double Unders

Station 2: 5/4 Push-Ups (no deficit) + 3 Dual Dumbbell Muscle Snatch + 5 Dual Dumbbell Push Press

Dumbbells: Choice

Masters 55+:

Every 2:30 x 6 Sets

Station 1: 15 GHD Sit-Ups or 20 Abmat Sit-Ups + 50 Double Unders

Station 2: 5/4 Push-Ups (no deficit) + 4 Devils Press + 5 Dual Dumbbell Push Press

Dumbbells: 2 x 30/20lb, 14/9kg

[The Equalizer: Competitor & Travel] (6 Rounds for time ↓ shorter is better)

Competitor:

Every 2:30 x 6 Sets

Station 1: 30 GHD Sit-Ups + 100 Double Unders

Station 2: 8/6 Deficit Push-Ups + 6 Devils Press + 6 Dual Dumbbell Push Press

Dumbbells: 2 x 50/35lb, 22.5/15kg

Hotel Gym / Travel:

Every 2:30 x 6 Sets

Station 1: 20 V-Ups + 80 Double Unders

Station 2: 7/5 Deficit Push-Ups + 5 Devils Press + 5 Dual Dumbbell Push Press

Dumbbells: 2 x 50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

For Completion:

12:00 AMRAP

:30 Fingertip Curls

:30 Extended Reverse Plank Bridge

10/10 Banded Shoulder Internal Rotations

10/10 Banded Shoulder External Rotations

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30 Handstand Hold

:20 Pronated Chin over Bar Hold

10 Supine Leg Lowering @ 31×1 Tempo

Rest as needed between sets

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2-3 Rounds

1:00 Cardio Choice

6 Walking Inchworm Push-Ups

8/8 Single Arm Dumbbell Upright Row

8/8 Single Arm Dumbbell Strict Press

:15/:15 Single Arm Dumbbell Overhead Hold

:10 Ring Support Hold

:10 Bottom of Ring Dip Hold

Primer (Checkmark)

Perform 1 Round at Warm-Up Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Perform 1 Round at Working Loads:

8/6 Calorie Echo Bike

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

8 Alternating Dumbbell Snatch

25ft (7.5m) Overhead Carry

4 Ring Dips / Banded Ring Dips / Toenail Spot Ring Dips

Use this to confirm dumbbell load, carry path, and ring dip variation before “Dalton” begins.

“Dalton” (5 Rounds for time ↓ shorter is better)

Every 4:00 x 5 Sets:

16/12 Calorie Echo Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Ring Dips

Dumbbell: 50/35lb, 22.5/15kg
Score = Sum Total Time

Goals: 2:15-3:00 per Set

Stimulus: Upper Body Density / Interference, Muscular Endurance

RPE: 8.5/10

Primary Objective: Move through each interval with consistent transitions and no wasted time, arriving at the ring dips with enough shoulder stability to complete the set unbroken or in no more than two quick breaks.

Secondary Objective: Maintain overhead position integrity across both the dumbbell snatch and the carry throughout all five sets, not just the first two, protecting shoulder mechanics as fatigue accumulates.

[Dalton: Level 2, Level 1, & Masters 55+] (5 Rounds for time ↓ shorter is better)

Level 2:

Every 4:00 x 5 Sets:

12/9 Calorie Echo Bike

6 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

6 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8/6 Ring Dips or Banded Ring Dips

Dumbbell: 35/25lb, 15/12kg

Level 1:

Every 4:00 x 5 Sets:

10/7 Calorie Echo Bike

5 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

5 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8 Banded Ring Dips / Box Dips / Bench Dips

Dumbbell: 25/15lb, 12/7kg

Masters 55+:

Every 4:00 x 5 Sets:

12/9 Calorie Echo Bike

6 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

6 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

8/6 Ring Dips

Dumbbell: 30/20lb, 14/9kg

[Dalton: Competitor & Travel] (5 Rounds for time ↓ shorter is better)

Competitor:

Every 4:00 x 5 Sets:

16/12 Calorie Echo Bike

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

15/10 Strict Ring Dips

Goal: Sub 2:30 per Set. Heavier dumbbell than prescribed if mechanics allow.

Hotel Gym / Travel:

Every 4:00 x 5 Sets:

16/12 Calorie Assault Bike or 20/15 Calorie Bike Erg

8 Dumbbell Snatch (Right)

25ft (7.5m) Single Arm Overhead Carry (Right)

8 Dumbbell Snatch (Left)

25ft (7.5m) Single Arm Overhead Carry (Left)

12/8 Bar Dips

Accessory Finisher (Checkmark)

10:00 AMRAP:

10 V-Ups

:15/:15 Side Star Plank

20 Banded Tricep Extensions

:30 Weighted Forearm Plank

PRVN Reset (Checkmark)

For Completion:

3 Sets

6/6 Bird Dog Row

:30 Medball Seated Leg Extension Hold

10 Seated 90-90 Rotations

8/8 Kneeling Single Leg Extensions

For the seated leg extension hold, focus on both contracting the quads stiffly and pinching the medball between your feet.

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Primer (Checkmark)

8 Back Squats @ Empty Barbell

6 Back Squats @ Warm-Up Load #1

4 Back Squats @ Warm-Up Load #2

2 Back Squats @ Working Loads

–

2-3 Handstand Push-Up Eccentrics

2-3 Handstand Push-Ups or Box Piked Handstand Push-Ups

–

1 Rope Climb (Each Partner)

–

10/8 Cal Row (Each Partner)

Use this to confirm Back Squat load, Handstand Push-Up modification, and rope climb standard before “Partner Brehm” begins.

“Partner Brehm” (Time ↓ Shorter is Better)

For Time

2 Rounds:

10 Rope Climbs

20 Back Squats

30 Handstand Push-Ups

40/32 Calorie Row*

*During the Row, one partner holds a Sandbag in Bear Hug Position or Dual Kettlebell Front Rack for the duration of the rowing partner’s effort. Switch as needed until the Row is completed.

Barbell: 225/155lb, 102/70kg

Sandbag Hold: 150/100lb, 68/45kg

Dual KB Front Rack: 2 x 53/35lb, 24/16kg

Rope Climb 15ft
Score = Time

Goals: 18:00-22:00

Time Cap = 25:00

Stimulus: Chipper Feel / Partner Conditioning

RPE: 8.5/10

Primary Objective: Complete each station in roughly 2:00-2:30 of combined partner work, keeping transitions short and communicating with your partner before the clock starts to avoid standing and waiting.

Secondary Objective: Maintain the sandbag or KB hold for the full duration of the rowing partner’s effort each round, treating the static hold as a working set rather than an optional challenge.

[Partner Brehm: Level 2, Level 1, & Masters 55+] (Time ↓ Shorter is Better)

Level 2:

For Time

2 Rounds:

8 Rope Climbs

20 Back Squats

30 Handstand Push-Ups

40/32 Calorie Row*

*Resting partner holds Sandbag or Dual KB Front Rack for duration of row

Barbell: 185/125lb, 84/57kg

Sandbag Hold: 100/70lb, 45/32kg

Dual KB Front Rack: 2 x 44/26lb, 20/12kg

Level 1:

For Time

2 Rounds:

8 Rope Pull to Stands or 20 Jumping Rope Pull-Ups (feet assisted)

20 Back Squats

30 Box Piked Handstand Push-Ups or Dumbbell Strict Press

32/26 Calorie Row*

*Resting partner holds a light sandbag or single KB Goblet Hold for duration of row

Barbell: Load that allows unbroken sets of 5 across all rounds

Sandbag or KB: Moderate, manageable hold throughout

Masters 55+:

For Time

2 Rounds:

8 Rope Climbs

20 Back Squats

30 Handstand Push-Ups to 2in riser

40/32 Calorie Row*

*Resting partner holds Sandbag or Dual KB Front Rack for duration of row

Barbell: 155/105lb, 70/47.5kg

Sandbag Hold: 100/70lb, 45/32kg

Dual KB Front Rack: 2 x 44/26lb, 20/12kg

[Partner Brehm: Competitor & Travel] (Time ↓ Shorter is Better)

Competitor:

For Time

2 Rounds:

10 Rope Climbs

20 Back Squats

30 Strict Handstand Push-Ups

40/32 Calorie Row*

*Resting partner holds Sandbag in Bear Hug for duration of row

Barbell: 225/155lb, 102/70kg

Sandbag Hold: 200/150lb, 92/68kg

Hotel Gym / Travel:

For Time (Solo)

20 Strict Pull-Ups

20 Back Squats or 30 Dual Dumbbell Front Squats

30 Handstand Push-Ups or Dual Dumbbell Strict Press

40/32 Calorie Bike or 600m Run*

*Resting partner holds Dual Dumbbells in Front Rack or Farmer Carry Hold for duration of effort

Dumbbells: Challenging load across all rounds

PRVN Reset (Checkmark)

For Completion:

3 Rounds

10/10 Dumbbell Wrist Rotations

10/10 Banded Shoulder Internal Rotations

:45/:45 Barbell Forearm/Bicep Smash

10/10 Banded Shoulder External Rotations

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10-12 Incline Chest Supported Dumbbell Rows , Moderate Loads

50ft (15m) Sled Push, Heavy Load

:30-:45 Wall Facing Handstand Hold

Read More

Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Prep

2:00 Cardio Choice

–

2 Sets:

10 Cossack Squats

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

20 Alternating Plank Shoulder Taps

Specific Prep

2 Sets: Empty, Then Light Loads

3 Clean Lift Off

3 Power Clean

3 Push Press

3 Front Squat

3 Thruster

Barbell Primer

Power Clean + 2 Thrusters

Rest 10 sec

Squat Clean Thruster + Thruster

Building to starting loads

Thruster (Weightlifting Variable Reps & Sets)

Athletes can power clean the bar into the front rack and then perform 2 thrusters, or squat clean thruster + thruster the loads overhead.

Modifications:

Level 1: 10:00 EMOM, Every 1:00: 2-4 Thrusters from the rack at moderate loads across

Hotel Gym / Travel: 10:00 EMOM, Every 1:00: 4 Dumbbell Thrusters at moderate to challenging load, focusing on squat depth and full overhead extension.

Primer (Checkmark)

3 Sets:

10 Bench Press (Empty Bar)

8 Bench Press @ 40%

6 Bench Press @ 50%

10 Renegade Rows, building over 3 sets to working loads

Rest as needed between sets.

Use this to confirm Bench Press load and Renegade Row dumbbell selection before “Push It” begins.

“Push It” (5 Rounds for weight)

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60% of 1RM Bench Press

Renegade Row: 2 x 50/35lb, 22.5/15kg
Score = Bench Load (add time per set in notes)

Goals: Under 2:00 per set, Unbroken Reps

Stimulus: Hypertrophy / Upper Body Push and Pull

RPE: 6/10

Primary Objective: Complete all 10 Bench Press and 20 Renegade Row reps unbroken in every set, finishing each 3:00 window with at least 1:00 of rest.

Secondary Objective: Maintain a locked, square midline on every rep of the Renegade Row across all five sets, using load selection that supports position, not just rep completion.

[Push It: Level 2, Level 1, & Masters 55+] (5 Rounds for weight)

Level 2:

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60% of 1RM

Renegade Row: 2 x 35/25lb, 15/12kg

Level 1:

Every 3:00 x 5 Sets:

10 Bench Press

16 Renegade Row

Bench Press: Load that allows all 10 reps unbroken with quality mechanics

Renegade Row: Load that allows continuous, controlled reps with square hips across all 5 sets

Masters 55+:

Every 3:00 x 5 Sets:

10 Bench Press

16 Renegade Row

Bench Press: 60% of 1RM

Renegade Row: 2 x 35/25lb, 15/12kg

[Push It: Competitor & Travel] (Weight)

Competitor:

Every 3:00 x 5 Sets:

10 Bench Press

20 Renegade Row

Bench Press: 60-65% of 1RM

Renegade Row: 2 x 50/35lb, 22.5/15kg

Hotel Gym / Travel:

Every 3:00 x 5 Sets:

10 Dumbbell Bench Press

20 Renegade Row

Dumbbells: Challenging load across all sets

PRVN Reset (Checkmark)

For Completion:

3 Sets

6/6 [Single Arm Banded Chest Fly[( Single Arm Banded Chest Fly ), Slow & Controlled

6/6 Banded Archer from Squat

w/ 2s Hold

8/8 Internal Rotation Leg Lift

12/12 Banded Terminal Knee Extensions

Optional Accessories (Checkmark)

For Quality:

4 Sets:

10/10 Side Lying Dumbbell External Rotations

10-12 Dumbbell Hammer Curls

:15/:15 Calf Raise Iso Push with Single Leg Lift

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

10 Alternating Arm Swings

10 Torso Rotations

10 Bootstrap Squats

10 Up Dog to Down Dog

5/5 Worlds Greatest Stretch

:30/:30 Active Pigeon Pose

–

Partner Rowing Golf

Row to 1000m in pairs switching partners every 100m. The goal of the game is to stop rowing between 75-85m to the 100m mark for each 100m – 200m – 300m and so on. If you are either over or under meters at each round 100m mark, both partners must complete that amount of burpees before switching to complete the next 100m.

Primer (Checkmark)

2 Rounds at Working Pace:

12/9 Calorie Row

6 Burpees to Plate

12 Lateral Plate Hops

18m Overhead Plate Carry

Each partner completes in a waterfall fashion. Use this to confirm plate load, carry distance, and row pacing feel before “Radar Love” begins.

“Radar Love” (AMRAP – Reps)

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

10 Burpees to Plate (Facing)

20 Lateral Plate Hops

30m Plate Overhead Carry

Athletes switch when the athlete on Station 2 completes the prescribed work.

Plate Load: 45/35lb, 20/15kg
The rower is a continuous tally of calories. 1 Calorie = 1 Rep.

Primary Objective: Complete each round of Burpees, Lateral Plate Hops, and Overhead Carry on Station 2 in under 2:00, protecting the rower’s opportunity to accumulate calories on every rotation.

Secondary Objective: Sustain 25/20 Calories per row rotation throughout the full 24 minutes, establishing pace immediately off the switch rather than easing into each interval.

[Radar Love: Level 2, Level 1, & Masters 55+] (AMRAP – Reps)

Level 2:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

8 Burpees to Plate (Facing)

16 Lateral Plate Hops

20m Plate Overhead Carry

Plate Load: 35/25lb, 15/10kg

Level 1:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

6 Burpees to Plate (Facing)

16 Lateral Plate Hops

20m Plate Carry (Front Rack or Bear Hug)

Plate Load: Light, athlete-appropriate load

Masters 55+:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

8 Burpees To Plate (Facing)

16 Lateral Plate Hops

20m Plate Overhead Carry

Plate Load: 35/25lb, 15/10kg

[Radar Love: Competitor & Travel] (AMRAP – Reps)

Competitor:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Row

Station 2:

10 Burpees Over Plate (Facing, All the Way Over)

20 Lateral Plate Hops

30m Plate Overhead Carry

Plate Load: 45/35lb, 20/15kg

Goal: 800+ Reps. Station 2 rounds under 1:45 and 25/20 Cals per row rotation.

Hotel Gym / Travel:

24:00 AMRAP with a Partner:

Station 1: AMRAP Calorie Bike or :40 Max Cal Ski Erg

Station 2:

10 Burpees Over Plate or Dumbbell

20 Lateral Dumbbell Hops

30m Dumbbell Overhead Carry (single or double)

Accessory Finisher (Checkmark)

For Quality:

4 Sets:

10 V-Ups

10 Hollow Rocks

:20/:20 Single Arm Weighted Plank

:20/:20 Side Star Plank

PRVN Reset (Checkmark)

For Quality:

4 Sets

4 Reverse Nordics “w/ :10s eccentric

:30 Hip Internal Rotation Stretch / side

:30 Relaxed Deep Squat (supported)

4 Scorpion Stretch

w/ :05s holds

Intent: Load quads through length, improve hip rotation, reinforce squat depth.
Notes:

Reverse Nordics

• Tall posture, ribs stacked

• Light glute engagement

• Assist with bands if needed

Hip Internal

• Sit tall

• Actively pull into range

• Breathe into back of hip

Relaxed Squat

• Use rig/post

• Chest tall, hips sink

• Slow breaths

Scorpion

• Rotate through mid-back

• Smooth reps

• No forcing

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

400m Run

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

:30 Puppy Dog Pose

20 Alternating Down Dog Toe Touches

Specific Warm-Up

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

12 Russian Kettlebell Swings

6/6 Kettlebell Windmills

6 Hang Snatch High Pulls

6 Hang Power Snatch

Specific Barbell Prep

3 Sets: Building Loads

1 Snatch Lift Off + 1 Slow Pull Power Snatch + 1 Power Snatch

then..

Build to starting loads on the barbell

Power Snatch (Weightlifting Variable Reps & Sets)

Score = Sum Total Load across all four sets. Athletes take each single from the floor with a deliberate reset between reps. The goal is to maintain technical consistency and build load across sets while staying within the 70-80% range. Each rep should reflect the same bar path, hip extension timing, and catch position as the one before it.

Modifications:

Level 1: Every 3:00 x 4 Sets: 5 Hang Power Snatch at moderate loads, 7 RPE

Hotel Gym / Travel: Every 3:00 x 4 Sets: 5/5 Single Arm Dumbbell Power Snatch or 1.1.1.1.1 Dumbbell Power Snatch at challenging load

Primer (Checkmark)

1 Round:

200m Run at goal pace

7 American Kettlebell Swings at working load

4-6 Pull-Ups

Use this to confirm kettlebell load and pull-up modification before “Helen” begins.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Score = Time

Goals: 7:00-11:00

Time Cap = 15:00

Primary Objective: Unbroken Kettlebell Swings and a run pace at close to 1-Mile Race Pace.

Secondary Objective: Hold big sets on the pull-ups across all three rounds, targeting sets of either 7-5, 6-6, or 8-4.

[Helen: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

3 Rounds For Time

400m Run

21 American Kettlebell Swings

9 Pull-Ups

Kettlebell: 44/26lb, 20/12kg

Level 1:

3 Rounds For Time

400m Run

21 Russian Kettlebell Swings

12 Jumping Pull-Ups

Kettlebell: Moderate load allowing unbroken sets each round

Masters 55+:

3 Rounds For Time

400m Run

21 Russian Kettlebell Swings

9 Pull-Ups or Strict Banded Pull-Ups

Kettlebell: 44/26lb, 20/12kg

[Helen: Competitor & Travel] (Time)

Competitor:

3 Rounds For Time

400m Run

21 American Kettlebell Swings

12 Chest to Bar Pull-Ups

Kettlebell: 70/53lb, 32/24kg

Goal: All athletes choosing the competitor path should be able to go sub 9:00

Hotel Gym / Travel:

3 Rounds For Time

400m Run

21 Alternating Dumbbell Snatch

9 Strict Pull-Ups

Dumbbells: 50/35lb, 22.5/15kg

PRVN Reset (Checkmark)

For Quality:

4 Sets

6 / side Quadruped T-Spine Reach

:45 / side Half Kneeling Hip Flexor w/ Reach

:45 Childs Pose w/ Side Bend

Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
Notes:

Quadruped Rotation w/ Reach

• Rotate slowly

• Exhale into range

• Eyes follow hand

Half Kneeling Hip w/ Reach

• Light posterior pelvic tilt

• Ribs down

• Controlled breathing

Childs Pose

• Walk hands side to side

• Breathe into lats

• Relax neck

Optional Accessories (Checkmark)

For Quality:

3 Sets:

10 Ring V-Outs

10 Ring Bicep Curls

10 GHD Hip Extensions

:30 Sorenson Hold

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

2:00 Cardio Choice

–

:15/:15 Passive Hang + Active Hang

:10 Hollow Hold

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

–

10 Bar Kip Swings

:10 Hollow Rocks

5 Slow Tempo Goblet Squats

5/5 Single Arm Kettlebell Bent Over Row

Specific Prep

6 Pause Front Squats (Empty Barbell From the Rack)

10 Dual Kettlebell Gorilla Rows @ warm-up loads

4 Pause Front Squats @ 40% of 1RM Front Squat

8 Dual Kettlebell Gorilla Rows @ working loads

Build to Starting Load on Paused Front Squat

Strength: Pause Front Squat + Kettlebell Gorilla Row (5 Rounds for weight)

15:00 EMOM:

Minute 1: 6 Pause Front Squats (21×1 Tempo)

Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows

Minute 3: Rest

Loading:

Front Squat at 60-65% of 1RM Front Squat

Dual KB Gorilla Row: 2 x 53/35lb, 24/16kg
Score = Front Squat Loading

Modifications:

Level 1: Minute 1: 6 Goblet Squat Pauses with Kettlebell or Dumbbell at light to moderate load, focusing on upright torso and full depth. Minute 2: 12 Kettlebell or Dumbbell Gorilla Rows

Hotel Gym / Travel: Minute 1: 6 Pause Dumbbell Goblet Squats (21×1 Tempo). Minute 2: 16 Dual Dumbbell Alternating Gorilla Rows

Primer (Checkmark)

1 Partial Wall Walk + 1 Wall Walk

6-8 Toes to Bar (Elevator Progression), building to modification for the day

25 Double Unders / :20 DU practice / 40 Single Unders

Use this to confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before “Shimmer” begins.

“Shimmer” (Time)

For Time

5 Rounds:

1-2-3-4-5 Wall Walks

10 Toes to Bar

50 Double Unders

Wall Walk: 10-in from the wall
Specific Note about workout structure:

Round 1: 1 Wall Walk + 10 Toes to Bar + 50 Double Unders

Round 2: 2 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 3: 3 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 4: 4 Wall Walks + 10 Toes to Bar + 50 Double Unders

Round 5: 5 Wall Walks + 10 Toes to Bar + 50 Double Unders

Primary Objective: Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps.

Secondary Objective: Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.

[Shimmer: Level 2, Level 1, & Masters 55+] (Time)

Level 2:

5 Rounds:

1-2-3-4-5 Wall Walks

8 Toes to Bar or 12 Alt Toes to Bar

40 Double Unders

Wall Walk: 20-in from the wall

Level 1:

5 Rounds:

1-2-3-4-5 Wall Walks

8 Hanging Knee Raises or Kipping Knee Raises

75 Single Unders or :30 Double Under Practice

Wall Walk: 30-in from the wall

Masters 55+:

5 Rounds:

1-2-3-4-5 Wall Walks (to comfortable height, 10-15in from wall)

10 Alternating Toes to Bar

40 Double Unders or 80 Single Unders

Wall Walk: 20-in from the wall

[Shimmer: Competitor & Travel] (Time)

Competitor:

5 Rounds:

1-2-3-4-5 Wall Walks

15 Toes to Bar

75 Double Unders

Wall Walk: 10-in from the wall

Hotel Gym / Travel:

5 Rounds:

1-2-3-4-5 Wall Walks or 2-4-6-8-10 Inchworm Push-Ups

10 V-Ups

50 Double Unders or 75 Single Unders

PRVN Reset (Checkmark)

For Quality:

3 Sets

Supine Supinated Overhead Reach (PVC or weighted PVC) x 5 (3 Long Breaths per Rep)

:30 Shoulder Extension Stretch

1:00 Pigeon Pose / side

Intent: Restore shoulder extension and overhead comfort while decompressing hips.
Notes:

– Supine Supinated Reach: Palms up, ribs down, weight assists range, Long exhales

– Shoulder Extension Stretch: Pain-free range only, control eccentrics, use stretch if needed

– Pigeon Pose: Square hips as tolerated, Stay tall before folding, Calm nasal breathing

Optional Accessories (Checkmark)

For Quality:

4 Sets:

1:00 Elevated Plank w/ Weight Belt , Moderate

50/50ft (15/15m) Single Arm Kettlebell Overhead Carry, Moderate

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Announcements

Join Our WhatsApp Chat!
Want to stay in the loop outside the gym? Join our WhatsApp group — we chat about workouts, meetups, and all things East Village + NYC. Reach out to Connor, Meg, or Becca to get added!

Hold requests and cancellations need to be submitted through our website! DO NOT use Wodify Messaging- we may miss it! You can request a hold here, and request cancellation here. Please read our pricing and policies FAQ as fee’s and limitations apply based on membership type!

CrossFit East River – WOD

Warm-Up Flow (Checkmark)

General Warm-Up

1:30 Row

:20/:20 Active Scorpion Stretch

:20/:20 Active Pigeon Pose

5/5 Adductor Hip Rock

:20/:20 Single Leg Glute Bridge Hold

Specific Prep

2 Rounds

150m Row

5/5 Single Arm Kettlebell Strict Press

5/5 Single Arm Kettlebell Reverse Lunge (Contralateral)

Barbell Prep

5 Empty Barbell Strict Press

5 Empty Barbell Push Press

– Add Loads –

3 Strict Press + 5 Push Press

– Add Loads –

2 Strict Press + 4 Push Press

–

Put Working Loads on Bar

Strength: Overhead Press Complex (6 Rounds for weight)

Every 2:00 x 6 Sets:

2 Strict Press + 4 Push Press

All sets at 80% of 1RM Strict Press
Athletes should lock out completely on every rep, use a controlled and vertical dip on the push press, and maintain full midline tension through all six reps of each set. This is not a test of max effort; it is a quality pressing block at a demanding percentage.

Modifications:

Level 1: Every 2:00 x 6 Sets: 5 Strict Press, Focus on quality mechanics and bar path.

Hotel Gym / Travel: Every 2:00 x 6 Sets: 2/2 Single Arm Dumbbell Strict Press + 4/4 Single Arm Dumbbell Push Press at challenging load

Primer (Checkmark)

1 Round at workout pace:

200m Row

15/15ft (4.5/4.5m) Suitcase Lunge

3/3 Single Arm Kettlebell Push Press

Use this to confirm kettlebell load and front rack position on the push press before “No Rain” begins.

“No Rain” (AMRAP – Rounds and Reps)

For Reps

15:00 AMRAP

300m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 53/35lb, 24/16kg
Score = Rounds + Reps

Goals: 5-7 Rounds

Primary Objective: Maintain a consistent, controlled pace across all 15 minutes with smooth transitions between movements, targeting even round times from the first round to the last.

Secondary Objective: Prioritize front rack position and full lockout on the single arm kettlebell push press every rep, treating the pressing reps as a skill reinforcement of the overhead work done in the strength piece.

[No Rain: Level 2, Level 1, & Masters 55+] (AMRAP – Rounds and Reps)

Level 2:

15:00 AMRAP

250m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 44/26lb, 20/12kg

Level 1:

15:00 AMRAP

200m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: Load that allows continuous lunges and quality press mechanics across all rounds

Masters 55+:

15:00 AMRAP

250m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 44/26lb, 20/12kg

[No Rain: Competitor & Travel] (AMRAP – Rounds and Reps)

Competitor:

15:00 AMRAP

300m Row

25/25ft (7.5/7.5m) Suitcase Kettlebell Walking Lunge

5/5 Single Arm Kettlebell Push Press

Kettlebell: 70/53lb, 32/24kg

Goal: 7+ rounds. Row pace controlled and consistent. Push press from front rack, full lockout every rep.

Hotel Gym / Travel:

15:00 AMRAP

250m Run or 300m Row

25/25ft (7.5/7.5m) Suitcase Dumbbell Walking Lunge

5/5 Single Arm Dumbbell Push Press

Dumbbells: Challenging load across all rounds

PRVN Reset (Checkmark)

For Quality:

3 Sets

8 Prone Swimmer

1:00 Adductor Rock Back

/ side

1:00 Frog Pose

Intent: Open hips and inner thighs while restoring shoulder and thoracic motion. Grounding and restorative.
Notes:

Prone Swimmers

• Slow, controlled shoulder sweep

• Forehead lightly on floor, ribs down

• Smooth transitions > range

Adductor Rock Back

• Hips back, spine long

• Actively pull into range

• Exhale as you sink deeper

Frog Pose

• Knees wide, feet comfortable

• Length through spine

• Slow nasal breathing

Optional Accessories (Checkmark)

For Quality:

3 Sets:

:30 Nose to Wall Handstand Hold

10/10 Top Down Single Arm Dumbbell Bench

15-20 Banded Face Pulls

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