EGO CrossFit – WOD
Metcon
A: 200812 (AMRAP – Reps)
5 Rounds of:
In x 2 min:
2 Rounds of:
5 Push-Ups
10 Sit-ups
15 Air Squats
Then:
Max Reps Dumbbells/Kettlebells Movement
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Press
Round 5: Clusters
(Rest 1 min Between Rounds)
Core
3 sets of:
Hand Plank Arm Scratchers x 10/15/20 reps
Elbow Plank Oblique Crunches x 10/15/20 reps
Hollow Body Flutter Kicks x 30/45/60 seconds
Tuck Rocks (fast) x 30/45/60 reps
Rest 2 min with upward dog stretch and side-to-side twists