EGO CrossFit – WOD
Gymnastics
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps (OR Low Ring Muscle Up Progression + Dip Catch & Extension x 3-4 reps)
Station 2 – Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3 – L-Sit or L-Sit Progression x 45-60 seconds
Metcon
170427 (Time)
3 rounds for time of:
30 Shuttle runs
15 Push-Ups
10 Pull-Ups
20 Alternating Pistols
Metcon Green
170427 Green (Time)
4 rounds for time of:
20 Shuttle runs
10 Push-Ups
5 Pull-Ups
20 Walking lunges