EGO CrossFit – WOD
Weightlifting
Walking lunges with dumbbells (3 sets x 20 steps)
Or kettlebells
Every 2 min, for 6 min (3 sets): Dumbbell Walking Lunge x 20 steps @10X0
Go heavy the final steps should not be performed without struggle.
Metcon
161110 (Time)
For time:
30 Sumo deadlift high pull
30 Burpees
30 Wall Ball Shots
30 Kettlebell Swings (heavy)
30 Sit-Ups
30 Push Press
Weightlifting Green
Walking lunges with dumbbells (3 sets x 20 reps)
Or kettlebells
Every 2 minutes, for 6 min (3 sets): Dumbbell Walking Lunge x 20 steps @10X0
Go heavy the final steps should not be performed without struggle.
Metcon Green
161110 Green (Time)
3 Rounds for time:
10 Sumo deadlift high pull
10 Burpees
10 Wall Ball Shots
10 Kettlebell Swings
10 Sit-Ups
10 Push Press