EGO CrossFit – WOD

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Gymnastics

A: Pull-ups (Test: max reps strict pull-ups)

B: Pull-ups (3 set x 4 reps)

Negativa Pull-ups. Hoppa eller dra dig upp och håll emot ner 3-4 sek.

Metcon

180227 (AMRAP – Rounds and Reps)

AMRAP x 8 min:
10 Kettlebell swings
10 Sit-ups
1 Burpee
10 Kettlebell swings
10 Sit-ups
2 Burpees
…
10 Kettlebell swings
10 Sit-ups
10 Burpees
And so on until 8 min.

Strength

D1: Hollow rocks (4 sets x 16 reps)

D2: Bicepscurl (4 sets x 10-12 reps)