EGO CrossFit – WOD
Strength
A1. Kneeling one-arm dumbbell press, 4 sets x 8 reps/arm @40X1
A2. Supinated Pullups, 4 sets x 6 reps @40X1
A3. Incline Dumbbell press on bench, 4 sets x 8 reps @40X1
Rest 90 sec
B1. Dumbbell row, 4 sets x 8 reps/arm @40X1
B2. Scull crushers, 4 sets x 6 reps @40X1
B3. Hammer curls (seated) 4 sets x 8 reps @40X1
Rest 90 sec
C1. Dumbbell Flyes, 4 sets x 8 reps @40X1
C2. Barbell row (wide grip) 4 sets x 6 reps @40X1
C3. Biceps curls, 4 sets x 8 reps @40X1