EGO CrossFit – WOD
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