EGO CrossFit – WOD
Strength
A1. Single Arm Glute Bridge Dumbbell Floor Press @30X0
3 sets x 10/arm
Rest 30 sec
A2. Dumbbell Floor Press @2111
3 sets x 12-15 reps
Rest 30 sec
A3. Dumbbell Front Rack Carry
3 sets x 30 sec carry
Rest 2 min
B: 211027 (6 Rounds for time)
Every 2 min x 6 Sets:
10 DB Burpees
10 Shuttle Runs
*Shuttle Run = 10 m.
Core
3 Sets:
20 sec/side DB Side Plank
(Rest 20 sec)
20 sec/side Star Plank
(Rest 20 sec)
20 sec/side Single Arm Plank
(Rest 20 sec)