EGO CrossFit – WOD

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A1: DB Single Arm Floor Press with Iso Hold (3-4 Sets x 6-8 reps/arm @20X1 Rest 15 sec)

A2: Glute Bridge DB Floor Press (3-4 Sets x as many QUALITY reps @30X0 as possible )

Stick to the tempo.

Rest 30 sec.

A3: Strict pullups (3-4 Sets x 4-12 reps NO TEMPO)

Wide Grip Strict Pull-Up

Rest 60 sec and back to A1.

B: 220216 (No Measure)

EMOM x 15 min:

1st – 6-10 Single Arm DB Push Press/arm

2nd – 10-16 Kettlebell Swings

3rd – 12-16 Shuttle Runs