EGO CrossFit – WOD
Gymnastics
Ca 10 min Handstand practice
Metcon
141217 (AMRAP – Rounds and Reps)
AMRAP 5 min:
100m Row
6 Burpees over rower
(Rest 2 min)
AMRAP 5 min:
6 Box jumps 60/40 cm
6 CTB Pullups
(Rest 2 min)
AMRAP 5 min:
20 DU:s
10 Walking lunges
(Rest 2 min)
AMRAP 5 min:
6 Pushups
6 Wall balls 9/6 kg
(Rest 2 min)
AMRAP 5 min:
12 Mountainclimbers
6 V-ups
(Rest 2 min)
EGO CrossFit – WOD Green
Weightlifting Green
Push Jerk (5 x 5)
Metcon Green
141217 Green (AMRAP – Rounds and Reps)
AMRAP 5 min:
100m Row
6 Burpees over rower
(Rest 2 min)
AMRAP 5 min:
6 Box jumps 60/40 cm
6 Pullups
(Rest 2 min)
AMRAP 5 min:
6 Pushups
6 Wall balls 9/6 kg
(Rest 2 min)
AMRAP 5 min:
12 Mountainclimbers
6 V-ups
(Rest 2 min)