EGO CrossFit – WOD
Strength
A1: Kettlebell front rack reverse lunge (3-5 sets x 4-6 reps/leg @2110)
A2: Ring Face pulls (3-5 sets x 6-10 reps)
A3: Plank waves (3-5 sets x 45-60 sec movement )
B: Metcon (No Measure)
3 sets not for time:
45 sec weighted Wall Sit (hold kb:s in front rack position)
45 sec weighted elbow Plank
10 dumbbell Biceps curls @3011
Rest as needed between sets