Daily Archives: 16 juni, 2019

Måndag 190617

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 sec lowering down)

Metcon

C: 190617 (Weight)

EMOM x 15 min:

1: 10 Kettlebell Russian twists (10/side)

2: 6 Dumbbell Deadlifts + 5 Dumbbell Hang power Cleans + 4 Dumbbell Push press

3: Assault bike 35 sec @85-90%

WOD Team

180512 (Time)

2&2, with only one person working at a time, complete:

100 Kettlebell swings

400 m Run*

100 Sit-Ups

400 m Run

80 Burpees

400 m Run

100 Sit-Ups

400 m Run

100 Kettlebell swings

*Both athletes perform the run at the same time.