EGO CrossFit – WOD
Gymnastics
A: Pull-ups (EMOM x 7 min: 1-3 strict Pull-ups)
B: Isometric Hold – Chin Over the Bar (4 sets x 1 rep, rest 90 sec)
C: Segmented hold Pull-up (4 sets x 1 rep, rest 90 sec)
3-4 sec in 4 different positions.
Metcon
180220 (No Measure)
EMOM x 15 min:
Station 1: 1/1 Turkish Get up with Kettlebell
Station 2: 12 Walking lunges with dumbbells at the shoulders
Station 3. 10 (5/5) Single leg deadlift with kettlebell in opposite hand
Core
E: Metcon (No Measure)
4 rounds not for time
14 Hollow Rocks
10-12 Biceps curl