EGO CrossFit – WOD

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Gymnastics

A: Handstand Push-ups (@30X0, 3 x 5-8 reps, rest 90 sec)

Strict or negative. Sub with with feet on a box or floor.

Weightlifting

B: Push Press (@30X3, 3 sets x 3-5 reps, rest 60 sec)

Metcon

C: 190509 (AMRAP – Rounds and Reps)

2 rounds of: AMRAP x 5 min:

Run 100 m

20 sec Plank

Run 100 m

8 Goblet Squats

Rest 3 min between rounds