EGO CrossFit – WOD
Weightlifting
Shoulder Press (5 sets x 4-5 reps, rest 2-3 min)
5 sets of:
Unsupported Seated Strict Press x 4-5 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes
Metcon
170404 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
50 Double-Unders
15 Push Press
15 Pull-Ups
Metcon Green
170404 Green (AMRAP – Rounds and Reps)
AMRAP x 12 min:
50 Single-Unders
8 Push Press
6 Pull-Ups