EGO CrossFit – WOD
Gymnastics
A. Alternating tabata Hollow/Arch holds 8 sets x 20 sec
B. Scapula Pushups 5 sets x 10 reps
C. Inchworm to extended hollow plank hold 10 sets x 10 sec hold
D. Handstand kick-up practice 20 attempts (against wall)
Metcon
E: 181129 (Time)
5 rounds for time of:
10 one-hand Kettlebell Thrusters (5+5)
20 Mountainclimbers
10 alt. one-hand Kettlebell Swings
10 Situps