EGO CrossFit – WOD
Gymnastics
Every 90 sec, for 12 min (2 sets of each):
Station 1 – Muscle-Ups x 3-8 reps(or low-ring muscle-up transitions x 3-8 reps, or ring dips x 6-8 reps @2111)
Station 2 – Arch to Hollow Rolls x 20 reps (alternate from holding a supine hollow body position to a prone arch/superman position without your hands or feet touching the floor)
Station 3 – Supine Ring Rows x 10-12 reps @2111 (get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement)
Station 4 – 45-60 sec of Handstand Walking – use a partner to assist if necessary (OR 45-60 sec Nose-to-Wall Handstand Hold if you need more time to get comfortable upside down)
Metcon
161020 (6 Rounds for reps)
Against a 2-min running clock, complete a total of 6 sets of the following:
Row 300/250 m
Push-Ups x Max Reps
Rest 2 min between sets.
Weightlifting Green
A1: Deadlift (3 sets x 8-10 reps @3011, rest 45 sec)
A2: Double-Unders (3 sets x 60 sec practice, rest 90 sec)
Metcon Green
161020 Green (Time)
5 rounds for time of:
6 Strict Pull-Ups
18 Wall Ball Shots