EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Every 2 min, for 12 min:
Min 1-2 & 7-8: Rope Climb x 2 ascents
Min 3-4 & 9-10: L-Sit Hold x 30 sec accumulated time
Min 5-6 & 11-12: Handstand Walk x 10 m

Metcon

160615 (Time)

4 RFT:
15 KBS (heavy)
15 Toes to Bar
400 m Run

EGO CrossFit – WOD Green

Weightlifting Green

A1: Deadlift (5 sets x 5 reps, rest 60 sec)

A2: Dead hang/Active hang from bar (5 sets x 15-30, rest 60 sec )

Metcon Green

160615 Green (Time)

4 RFT:
10 KBS (heavy)
15 V-Ups
400 m Run