EGO CrossFit – WOD
Gymnastics
Every 2 min, for 18 min: (3 sets):
A. Max Reps Muscle-Ups/Muscle Up Progression x 3-4 reps)
B. 45-60 sec of Handstand Walking/45-60 sec Nose-to-Wall Handstand Hold
C. 45 sec L-Sit Hold accumulated time
Metcon
151021 (3 Rounds for reps)
3 rounds of:
Against a 3 minute running clock, complete:
300 m Run
Wall Ball Shots x Max reps
Rest 3 min
EGO CrossFit – WOD Green
Weightlifting Green
A1: Deadlift (4 sets x 4-6 reps @20X1, rest 45 sec)
A2: Single arm dumbbell row (4 sets x 6-8 reps each arm, rest 45 sec)
Metcon Green
151021 Green (3 Rounds for reps)
3 rounds of:
Against a 3 minute running clock, complete:
200 m Run
Wall Ball Shots x Max reps
Rest 3 min