EGO CrossFit – WOD

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Strength

A: Bulgarian split squats (3 sets x 8 reps/leg @30X1 with 2 KB:s)

3 sets x 8 reps/leg @30X1 with 2 KB:s

Immediately followed by…

Dynamic Jumping Bulgarian Split Squats x 12 reps/leg @10X0 without weight

Rest 90 sec between legs.

Gymnastics

Pull-Up Progressions –

Every 30 seconds, for 2 minutes (2 sets) of:
Interval 1 – Kipping Swings on Bar x 5 reps
Interval 2 – Kipping Half Pull-Ups x 3-5 reps
*The goal here is to get any sort of bend in your elbows, as ultimate height is not as important as establishing rhythm.

Every 20 seconds, for 2 minutes (6 sets) of:
Chin Hang Hold x 10 seconds

Every 45 seconds, for 3 minutes (4 sets) of:
Pull-Up Scaled with Zero Assistance Negative x 6 reps @ 2020
*If the unassisted negative is too difficult, lower from the top of the pull-up without your feet, and use them when necessary.

Metcon

C: 210324 (Time)

5 rounds of:

20 Kettlebell swings

15 Wall Ball Shots

10 Push-Ups