Daily Archives: 21 november, 2018

Torsdag 181122

EGO CrossFit – WOD

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Gymnastics

A. 5 sets x 3 rounds of 5 hollow rocks + 5 arch rocks (keep hands and feet off floor in transition)

B. Pushup support one arm holds 5 sets x 10 sec/hand (shoulder over hand)

B. Scapula Pushups 5 sets x 10 reps

C. Handstand shrugs 3 sets x 5 reps (stomach to wall)

D. Handstand kick-up practice 20 attempts (against wall)

Metcon

E: 181122 (AMRAP – Reps)

EMOM x 12 min:

Min 1: Double-unders

Min 2: Sandbag over shoulder

Min 3: Renegade Rows

Min 4: Goblet squat