EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A1: Front Squat (4 set x 5 reps @70%, rest 45 sec)

A2: Pull-ups (4 set x max reps, rest 45 sec)

B1: Arnold Dumbbell Press (3-4 sets x 8-12 reps)

B2: Single arm dumbbell row (3-4 sets x 8-10 reps)

B3: Strict Toes-To-Bar (4 sets x max reps)

WOD Team

140426 (3 Rounds for reps)

TeamWOD 2&2
3 Rounds of:
3 min at each station
Station 1: Burpees
Station 2: KBS 24/16 kg
Station 3: Row (calories)
Station 4: Box jumps 60/40 cm
Rest 30 sec between stations