EGO CrossFit – WOD
Gymnastics
Every 2 min, for 18 min:
Min 1-2, 7-8 & 13-14:
Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
(OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Min 3-4, 9-10 & 15-16:
Handstand Walk x 10 m
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Min 5-6, 11-12 & 17-18:
Strict Toes to Bar x 5-8 reps @3111
Metcon
160518 (5 Rounds for time)
Every 4 min, for 20 min (5 sets):
Run 400 m
40 DU:s
20 Pushups
EGO CrossFit – WOD Green
Gymnastics Green
Every 2 min, for 18 min:
Min 1-2, 7-8 & 13-14:
Supine Ring Row x 10 reps @2111
Min 3-4, 9-10 & 15-16:
Nose-to-Wall Handstand Hold x 45-60 seconds
Min 5-6, 11-12 & 17-18:
Hollow Rocks or Holds x 45-60 seconds
Metcon Green
160518 Green (Time)
5 RFT:
Run 400 m
20 Jumping Lunges
10 Pushups