EGO CrossFit – WOD
Gymnastics
A. Alternating tabata Hollow/Arch holds 8 sets x 20 sec
B. Scapula Pushups 5 sets x 10 reps
C. Inchworm to extended hollow plank hold 10 sets x 10 sec hold
D. Handstand kick-up practice 20 attempts (against wall)
Metcon
E: 181108 (AMRAP – Rounds and Reps)
AMRAP x 10 min:
1-2-3-4-5-6-7-8-9-10 and so on…
Pushups
Box jump overs
Toes to bar