EGO CrossFit – WOD
Gymnastics
Every 2 min, for 12 min (2 sets each):
Minutes 1-2, 7-8:
Muscle-Ups x Max Reps in 45 sec (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10:
Handstand Walk x 10 m (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12:
Alternating Pistols x 16-20 reps
Metcon
161006 (3 Rounds for reps)
3 rounds for max reps/calories:
90 sec of Rowing (for Calories)
Rest 90 sec
90 sec of Ring dips/Push-ups
Rest 90 sec
90 sec of Burpee Box Jump-Overs
Rest 90 sec
Weightlifting Green
A1: Push Press (4 sets x 6-8 reps, rest 60 sec)
A2: Handstand (4 sets x 60 sec practice, rest 90 sec)
Metcon Green
161006 Green (3 Rounds for reps)
3 rounds for max reps/calories:
90 sec of Rowing (for Calories)
Rest 90 sec
90 sec of Push-ups
Rest 90 sec
90 sec of Burpee Box Jump-Overs
Rest 90 sec