EGO CrossFit – WOD
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