Daily Archives: 13 oktober, 2020

Onsdag 201014

EGO CrossFit – WOD

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Gymnastics

Bar Muscle-Up Progressions –

3 sets of:
Interval 1 – Box Jump to Full Support on Bar x 6-10 reps
Interval 2 – Arch Under Bar Jump to Full Support x 4-6 reps

4 sets of:
Interval 1 – Knees-Up Options x 3 reps
*Choose the most difficult option you can perform successfully then regress from there if necessary.
Interval 2 – Deep Bar Dips x 5-6 reps

2 sets of:
Interval 1 – Tuck-Up x 8-10 reps
Interval 2 – V-Up x 6-10 reps

For 60 sec, perform one set of:
Bouncing Knees-To-Chest x max reps or Kipping Toes-To-Bar x max reps

Metcon

B: 201014 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

200 m Run

immediately followed by…

3 rounds of:

12 Wall Ball Shots

10 Kettlebell swings

8 Jumping lunges