EGO CrossFit – WOD
Every 2 min, for 18 min (3 sets of each):
A1: Arch to Hollow Rolls (3 sets x 20 reps)
A2: Ring Rows (3 sets x 10-12 reps)
Supine Ring Rows. Get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement.
A3: Handstand Walk (3 sets x 45-60 sec )
Or 45-60 sec Nose-to-Wall Handstand Hold
Mini Flight Simulator (Time)