EGO CrossFit – WOD

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Weightlifting

A1: Bulgarian split squats (3 sets x 8 reps @30X1, rest 45 sec )

A2: Handstand (3 sets x 60 sec, rest 60 sec)

Nose-to-Wall Handstand Hold.

A3: Dumbbell External Rotations (3 sets x 8 reps each @2020, rest 60 sec )

Team WOD

Start with 1 or 2. Rest 2 min between!

151028-1 (AMRAP – Reps)

In teams of 2, with only one partner working at a time…
AMRAP x 6 min:
Wall Ball Shots

151028-2 (AMRAP – Reps)

In teams of 2, with only one partner working at a time…
AMRAP x 6 min:
Row for cals on Concept 2

EGO CrossFit – WOD Green

Weightlifting Green

A1: Push Press (4 sets x 6-8 reps, rest 60 sec )

A2: Double-Unders (4 sets x 60 sec, rest 60 sec)

Metcon Green

Start with 1 or 2. Rest 2 min between!

151028-1 (AMRAP – Reps)

In teams of 2, with only one partner working at a time…
AMRAP x 6 min:
Wall Ball Shots

151028-2 (AMRAP – Reps)

In teams of 2, with only one partner working at a time…
AMRAP x 6 min:
Row for cals on Concept 2