EGO CrossFit – WOD

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Strength

A1: 5 1-arm KB Sit-up + 5 single arm KB Z-press (3-5 sets x 1 complex)

Kettlebell complex, 5 1-arm KB Sit-up @2112 + 5 single arm KB Z-press

A2: Renegade Row (3-5 sets x 12-16 alt. reps)

Perform 1 Pushup before each rep row.

A3: 3 Point Plank (3-5 sets x 30 sec/leg)

(Plate on back)

B: Metcon (Weight)

EMOM x 12 min:

1. 6 längder Double Kettlebell Front Rack Walk

2. Max reps strict TTB/Knees to elbows

3. 30 sec Wall climbs