EGO CrossFit – WOD

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Gymnastics

Every 2 min, for 18 min (3 sets of each):

A1: Arch to Hollow Rolls (3 sets x 20 reps)

A2: Ring Rows (3 sets x 10-12 reps)

Supine Ring Rows. Get as horizontal as possible, maintain engaged glutes and abdominals throughout the movement.

A3: Handstand Walk (3 sets x 45-60 sec )

Or 45-60 sec Nose-to-Wall Handstand Hold

Metcon

151110 (Time)

21-15-9 reps for time of:
Thrusters (heavy)
Pullups
Burpees

Test

Mini Flight Simulator (Time)

5-10-15-20-25-20-15-10-5: DU:s