EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

A1: Pistols (3 sets x 10/10 reps)

A2: Handstand (3 sets x 45-60 sec hold)

Freestanding Handstand Hold x 45-60 seconds accumulated or Handstand against wall x 45-60 seconds

A3: L-Sit Pull-ups (3 sets x 6-8 reps)

L-Pullups x 6-8 reps @ 21X1 or strict supinated-grip pullups

Metcon

Choose sprints of “Cindy” or “Mary”. Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

Sprint-Cindy (AMRAP – Rounds and Reps)

4 rounds of 3-min sprints of:
“Cindy”
5 Pullups
10 Pushups
15 Air Squats

Sprint-Mary (AMRAP – Rounds and Reps)

4 rounds of 3-min sprints of:
“Mary”
5 HSPU
10 Pistols (alternating legs)
15 Pullups

EGO CrossFit – WOD Green

Weightlifting Green

A1: Push Press (4 sets x 6-8 reps, rest 90 sec)

A2: Ring Rows (4 sets x 6-8 reps, rest 90 sec)

Metcon Green

Choose sprints of “A” or “B”. Perform as many rounds as possible in 3 min, then rest 90 sec between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

150923 A Green (AMRAP – Rounds and Reps)

4 rounds of 3-min sprints of:
5 Ring row
10 Pushups
15 Air Squats

150923 B Green (AMRAP – Rounds and Reps)

4 rounds of 3-min sprints of:
5 Pushups
10 Walking lunges
10 KBS