EGO CrossFit – WOD
Strength
A1. Single Arm Glute Bridge Dumbbell Floor Press @30X0
3 sets x 10-12/arm
Rest 30 sec
A2. Dumbbell Floor Press @3111
3 sets x 12-15 reps
Rest 30 sec
A3. Dumbbell Cross Body Carry;
3 sets x 30 sec/side carry
Rest 2 min
B: 211110 (Time)
For Time:
Shuttle Run x 20
-then-
21-15-9
DB Thruster
Toes to Bar
*Shuttle Run = 10 m.
Core
3 Sets:
12/side Side Plank Hip Taps
20 Alternating Army Plank Crawlers
15 Tuck Ups