EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

Every 3 min, for 15 min (5 sets):

A1: Walking lunges with dumbbells (5 sets x 20 reps (heavy))

Or kettlebells

A2: Ring Dips (5 sets x 15-20 reps)

Metcon

160203 (Time)

2&2, alternating full rounds, complete 10 RFT (5 rounds each):
20 KBS
15 Wall Ball Shots

EGO CrossFit – WOD Green

Weightlifting Green

A1: Walking lunges with dumbbells (4 sets x 20 steps, rest 45 sec)

Or kettlebells

A2: Single arm dumbbell row (4 sets x 10 reps each arm @2111, rest 45 se)

Metcon Green

160203 Green (Time)

2&2, alternating full rounds, complete 10 RFT (5 rounds each):
12 KBS
12 Wall Ball Shots