Daily Archives: 15 september, 2020

Onsdag 200916

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions –

A1, Every 30 seconds, for 90 seconds (3 sets) of:
Bar Jump-Up to Front Support x 3-4 reps
*Try to start the jump up from a squat beneath the bar and straight arms.

A2. Every 30 seconds, for 90 seconds (3 sets) of:
Arch Under Bar Jump to Support x 2-4 reps

A3. EMOM, for 4 minutes (4 sets) of:
Kipping Knees-To-Chest x 8-10 reps

A4. Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Tuck-Up x 8-10 reps
Interval 2 – V-Up x 6-10 reps

Metcon

B: 200916 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

Run 200 m

15 Kettlebell swings

30 Mountain-climbers