Daily Archives: 9 juni, 2019

Måndag 190610

EGO CrossFit – WOD

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Gymnastics

A. 3 sets of:

1: Full Support Hold on Low Rings x 20 sec

2: Catch Position Hold on Low Rings x 10 sec

B. Negative Ring muscle-ups, 3 sets x 3 reps, (5-10 seconds lowering down)

Metcon

C: 190610 (Calories)

EMOM x 15 min:

1: 12 Windshield wipers (6/side)

2: 4 dual Kettlebell Deadlift + 4 dual Kettlebell Clean + 8 dual Kettlebell walking lunge steps

3: Assault bike 30 sec @85-90%

WOD Team

190610 Team (Time)

2&2, alternating each movement, complete 20 RFT:

5+5 One-arm Kettlebell Thrusters

10 No pushup Burpees over kettlebell

30 Double Unders/45 Single Unders

(Partner A performs 5+5 thrusters; Partner B performs 10 burpees; Partner A performs DU:s; Partner B performs 5+5 thrusters)