EGO CrossFit – WOD

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Julkalender

Lucka 18, Pass 4:

FM
A1. Squatrotation 3 sets x 10 reps
A2. Skulderbladspushups 3 sets x 10 reps @1113, rest 30 sec
A3. Axelöppnare – statisk 3 sets x 30-45 sec

EM
A1. Tigerandning 3 sets x 6 reps/sida @61X0
A2. Skulderbladspullups 3 sets x 10 reps @1113, rest 30 sec
A3. Brygga med upphöjda ben 3 sets x 30 sec, rest 60 sec

Weightlifting

A1: Turkish Get Up (4 sets x 2 reps each arm, rest 45 sec)

A2: Handstand (4 sets x 45-60 sec, rest 45 sec)

Nose-to-wall

Metcon

151218 (Time)

4 RFT:
15 Shuttle runs
20 Wall Ball Shots
10 Pullups