EGO CrossFit – WOD

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Strength

A1: Lateral box walk overs (3-5 sets x 10-12 reps)

With dumbbells.

A2: Ring Rows (3-5 sets x 8-10 reps @21X1)

Supinated grip

A3: Weighted Plank (3-5 sets x 45-60 sec)

Weighted Plank
Elevated feet

B: Metcon (No Measure)

3 sets not for time:

30 sec/leg One leg Wall Sit

AMRAP Russian twists with medicine ball in 30 sec

10 Dumbbell Power cleans

Rest as needed between sets