EGO CrossFit – WOD

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Strength

A: Bulgarian split squats (3 sets x 8 reps/leg @30X1 with 2 KB:s)

Immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps/leg @10X0 without weight

Rest 90 sec between legs.

Gymnastics

Pull-Up Progressions –

A1.
Option 1:
Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Kipping Swing x 8 reps
*Focus on simultaneous regrip of both hands.
Interval 2 – Kipping Half Pull-Up x 5 reps
*Only bend your arms as much as you can while still maintaining rhythm.

Option 2:
Every 30 sec, for 4 min (8 sets) of:
Kipping Pull-Up x 2-3 reps (contiguous)
*At the top of the pull-up, attempt to keep your feet in front of your body (do not let them fall beneath your body) and your chin back behind the bar (rather than over the top of the bar).

Option 3:
Every 30 sec, for 4 min (8 sets) of:
Kipping or Butterfly Pull-Ups x 2-5 reps

A2.
For 60 sec, perform one set of:
Chest-To-Bar Pull-Up Negative x 8-10 reps @40A0
*You may find that a 4 second descent becomes faster as you become more fatigued, and that’s okay. Just try to descend as slowly as possible when this happens.

Metcon

C: 210203 (Time)

3 Rounds for time:

50 Wall ball shots

25 V-ups

10 Devil Presses