EGO CrossFit – WOD
Gymnastics
A: Pull-ups (EMOM x 6 min: 1-3 strict Pull-ups)
B: Isometric Hold – Chin Over the Bar (3 sets x 1 rep, rest 90 sec)
C: Segmented hold Pull-up (3 sets x 1 rep, rest 90 sec)
3-4 sec in 4 different positions.
Metcon
D: 180213 (Calories)
In teams of 3, AMCAL x 12 min:
Row or Assault bike
Intervaller på roddmaskin eller cykel. Välj ett antal cal eller en tid när ni byter. Blås på!
Core
E: Metcon (No Measure)
4 rounds not for time
12 Hollow Rocks
10-12 Biceps curl