EGO CrossFit – WOD
Gymnastics
A1. EMOM, for 6 min (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 sec effort
Interval 2 – Reverse Snow Angels x 15 reps @ 1010
Interval 3 – Straight Leg Bottom Balance x 30-40 seconds
*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.
A2. Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Donkey Kick x 5 reps
B: 211025 (Time)
10 Rounds for time:
8 Alt. DB Snatches
10 DB Facing Burpees