EGO CrossFit – WOD
Weightlifting
A1: Dumbbell RNT Split Squats (3 sets x 6-8 reps/leg @21X1)
RNT=Reactive Neuromuscular Training.
A2: Strict pullups (3 sets x 4-6 reps @21X1)
Metcon
B: 181105 (AMRAP – Rounds and Reps)
AMRAP x 9 min:
9 Kettlebell Swings
9 Burpees
9 Kettlebell Swings
18 Jumping lunges
WOD Team
181105 Team (AMRAP – Rounds and Reps)
AMRAP x 24 min:
Teams of 2:
3 Wall Ball shots
3 Kettlebell Swings
3 Burpees
Next round is 6’s, then 9’s, etc…
Partners will complete full rounds before switching off. Partner 1 will complete 3 repetitions of everything, and then partner 2 will complete 3 rounds of everything. Rounds increasing by 3 repetitions each time.