Daily Archives: 30 november, 2021

Onsdag 211201

EGO CrossFit – WOD

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A1: Rear foot elevated split squat (db:s at sides) (3 sets x 6-8 reps/leg, Rest 45 sec)

@30X0

A2: Foot Elevated DB Single Leg Glute Bridge (3 sets x 10-12 reps/leg + 10 sec hold)

3 sets x 10-12 reps/leg @20X0 + 10 sec hold at top of last rep, Rest 45 sec

A3: DB Sumo Jump Squat (3 sets x 10-12 reps, Rest 45 sec)

20X0; 3 sets x 10-12 reps (control the lower as best you can then explode up) Rest 45 sec

B: 211201 (6 Rounds for time)

Every 2 min x 3 Sets:

5 DB Hang Clean

5 Burpees

6 Shuttle Runs

*Shuttle Run = 10 m.

Rest 2 min

Every 2 min x 3 Sets:

4 Alt. Single Arm Devils Press

10 Alt. Jumping Lunges