EGO CrossFit – WOD
Weightlifting
A1. 1-1/4 Dual KB Front Squat
3-4 sets x 4-6 reps
Rest 15 sec
A2. Dual DB Long Step Walking Lunge
3-4 sets x 10-12 steps
Rest 15 sec
A3. KB Goblet Wall Sit
3-4 sets x 30-45 sec
Rest 90-120 sec and back to A1
B: 220223 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
2-4-6-8-10-12… (add 2 reps per round)
Single Arm KB Row R
Single Arm KB Row L
*After each round complete 20 Double-Unders and 5 Sit-Ups