EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A: Handstand Push-ups (@30X0, 4 x 3-5 reps, rest 90 sec)

Parallette. Strict or negative. Use dumbbells, sub with with feet on a box or floor.

Weightlifting

B: Push Press (@20X2, 4 sets x 3-3-2-2 reps, rest 60 sec)

Metcon

C: 190523 (AMRAP – Rounds and Reps)

2 rounds of:

AMRAP x 7 min:

Run 200 m

20 sec Plank hold

10 Russian Stepups

Rest 3 min between rounds