EGO CrossFit – WOD

View Public Whiteboard

Weightlifting

A1: Pull-ups (4 sets x 5-10 reps @20X1, rest 45 sec)

OR

Ringrow, 4 sets x 5-10 reps @30X1, rest 45 sec

A2: Bulgarian split squats (4 sets x 5 reps/ben @20X1, rest 45 sec)

Strength

B: Metcon (Weight)

EMOM x 15 min:
1. 6-8 reps Renegade rows
2. 20-30 sec Handstand practice
3. 8-10 reps heavy Kettlebell Swings

WOD Team

180604 Team (AMRAP – Rounds and Reps)

2&2 AMRAP x 30 min:
Person A runs 400 m
Person B does 1 round of:
10 Kettlebell Sumo Deadlift High Pull
10 Push-Ups
15 Situps

And then rests until A gets back Switch and repeat!