EGO CrossFit – WOD

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Strength

A1: Dumbbell RNT Split Squats (5-5-5 reps/leg @30X1, rest 60 sec)

RNT=Reactive Neuromuscular Training.

A2: Strict pullups (@21X2 3 sets x 3-4 reps, rest 60 sec)

A3: Seated Single Arm Arnold Press (@2112 3 sets x 6-8 reps/arm, rest 60 sec)

Metcon

B: 190327 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 sec Wall Sit

10 Pushups

20 Single-arm Overhead Walking lunges (10 steps/arm)