EGO CrossFit – WOD
Gymnastics
A. 5 sets x 3 rounds of 5 hollow rocks + 5 arch rocks (keep hands and feet off floor in transition)
B. Pushup support one arm holds 5 sets x 10 sec/hand (shoulder over hand)
B. Scapula Pushups 5 sets x 10 reps
C. Handstand shrugs 3 sets x 5 reps (stomach to wall)
D. Handstand kick-up practice 20 attempts (against wall)
Metcon
E: 181122 (AMRAP – Reps)
EMOM x 12 min:
Min 1: Double-unders
Min 2: Sandbag over shoulder
Min 3: Renegade Rows
Min 4: Goblet squat