EGO CrossFit – WOD

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Gymnastics

Every 2 min, for 12 min:

Min 1-2 & 7-8: L-Pullups x 10-12 reps

Min 3-4 & 9-10: L-Sit Hold x 45 sec accumulated time

Min 5-6 & 11-12: Handstand Walk x 10 m (use partner assist, Handstand Wall Runs or a 60-sec Nose-to-Wall Handstand Hold if you don’t have handstand walks yet)

Metcon

160526 (AMRAP – Rounds and Reps)

AMRAP x 15 min:
Run 600 m
15/10 Strict Pullups
15 KBS