EGO CrossFit – WOD
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.
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.
C: 210324 (Time)
5 rounds of:
20 Kettlebell swings
15 Wall Ball Shots