EGO CrossFit – WOD
Strength
A1: Dumbbell RNT Split Squats (3 sets x 5-6 reps/leg @20X1, rest 60 sec)
RNT=Reactive Neuromuscular Training.
A2: Strict pullups (@31X2 3 sets x 3-5 reps, rest 60 sec)
A3: Single Arm Dumbell Press ((seated) @31X1 3 sets x 6-8 reps/arm, rest 60 sec)
Metcon
B: 190320 (AMRAP – Reps)
EMOM x 15 min
(30 sec work: 30 sec rest)
1: Assault bike for calories
2: Hollow body hold
3: Sandbag carry (unbroken fast walk)