EGO CrossFit – WOD
Gymnastics
A: Pull-ups (EMOM x 5 min: 1-3 strict Pull-ups)
B: Isometric Hold – Chin Over the Bar (3 sets x 1 rep, rest 90 sec)
C: Segmented hold Pull-up (3 sets x 1 rep, rest 90 sec)
3-4 sec in 4 different positions.
Metcon
D: 180206 (5 Rounds for calories)
In teams of 3, EMOM x 15 min:
45 sec AMCAL:
Row or Assault bike
1 person kör och 2 vilar. Rotera varje minut.
Högintensiva intervaller.
Core
E: Metcon (No Measure)
4 rounds not for time
10 Hollow Rocks
10 Superman Rocks