EGO CrossFit – WOD
A1: Rear foot elevated split squat (db:s at sides) (3 sets x 6-8 reps/leg, Rest 45 sec)
@30X0
A2: Foot Elevated DB Single Leg Glute Bridge (3 sets x 10-12 reps/leg + 10 sec hold)
3 sets x 10-12 reps/leg @20X0 + 10 sec hold at top of last rep, Rest 45 sec
A3: DB Sumo Jump Squat (3 sets x 10-12 reps, Rest 45 sec)
20X0; 3 sets x 10-12 reps (control the lower as best you can then explode up) Rest 45 sec
B: 211201 (6 Rounds for time)
Every 2 min x 3 Sets:
5 DB Hang Clean
5 Burpees
6 Shuttle Runs
*Shuttle Run = 10 m.
Rest 2 min
Every 2 min x 3 Sets:
4 Alt. Single Arm Devils Press
10 Alt. Jumping Lunges