EGO CrossFit – WOD

View Public Whiteboard

A1: Good Mornings (4 sets x 6 reps @ 3011, rest 30 sec)

A2: Supine Hamstring Curls with Medicine Ball (4 sets x 20 reps @ 11X0, rest 30 sec)

A3: Handstand (4 sets x 60 sec, rest 30 sec)

Nose-to-Wall Handstand Hold

Metcon

150901 (3 Rounds for time)

Every 5 minutes, for 15 minutes (3 sets):
10 Pullups
20 Pushups
40 Air Squats

Complete each set as quickly as possible and note times for each.