EGO CrossFit – WOD
Warm-up
4 rounds, 30 sec ON, 10 sec OFF:
1. Easy Row/Ski/Bike
2. Thruster framför/bakom med pinne
3. Inch worm
4. No Pushup no jump Burpee
Metcon
A: Metcon (No Measure)
AMRAP x 10 min:
15-12-9-6-3 cal Row/ski Erg or Assault bike:
After each round: 5 KB Clean & Press per arm
B: 210305 (Time)
For time:
80 Wall ball shots
40 Kettlebell swings
60 Wall ball shots
30 V-Ups
40 Wall ball shots
20 Push-Ups
20 Wall ball shots
10 Handstand Push-Ups