EGO CrossFit – WOD

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Strength

A1: Split squats ( 3 sets x 6-8 reps/leg @2020)

Kettlebell Suitcase hold.

A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030)

B1: Turkish Situp (3 sets x 6-8 reps/arm @30X1)

B2: Side Plank (3 sets x 15-20 reps/side)

With rotations.

Metcon

C: 190515 (Weight)

In teams of 3, 5 rounds of:

30 sec Wall Sit (15 sec R/15 sec L)

30 sec Front rack carry

30 sec Row, (increase pace every set)
Rotate with 15 sec rest between.