EGO CrossFit – WOD
Gymnastics
A. Hollow hold 5 sets x 30 sec, rest 30 sec
B. Arch hold 5 sets x 30 sec, rest 30 sec
C. Wall walks 5 sets x 2 slow ascent/descent with 10 sec hold at top
D. Handstand kick-up practice 20 attempts (against wall)
Metcon
E: 181115 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
30 Double-unders
10 Box step-overs w KB in goblet hold
10 Pushups
30 Air squats