EGO CrossFit – WOD
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