Daily Archives: 3 mars, 2020

Onsdag 200304

EGO CrossFit – WOD

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Gymnastics

A1

Level 1&2

EMOM, for 9 min (3 sets) of:

Interval 1 – Box Jump-Up to Support x 5-10 reps

Interval 2 – Kipping Knees-To-Chest x 8-15 reps

Interval 3 – Kipping Backslide x 20 reps

A2

Level 1&2

Every 30 sec, for 3 min (3 sets) of:

Interval 1 – Deep Bar Dips x 4 reps

Interval 2 – Strict Knees-To-Bar x 4 reps

*Keep your arms straight throughout the knees-to-bar movement.

A3

Level 1

2&2, Every 15 sec, for 4 min (8 sets each) of:

Bad Cheerleader Jump + Air Chair Swing x 1 rep

*If you feel comfortable, try to pump your legs to gain more height in the air chair swing utilizing the technique seen in the kipping back slide.

Level 2

2&2, Every 15 sec, for 4 min (8 sets each) of:

Interval 1 – Bad Cheerleader Jump + Air Chair Swing x 1 rep

Interval 2 – Bar Muscle-Up x 1 rep

Metcon

B: 200304 (Time)

2&2, 5 rounds for time:

40 Wall ball shots

10 Muscle-Ups/CTB Pull-ups/Pull-ups

40 Jumping lunges

10 Russian Kettlebell Swings