EGO CrossFit – WOD

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Gymnastics

A. Handstand Practice

A1. For 3 min: Work on Cartwheeling of the wall

A1. For 3 min: Work on Headstand

A1. For 3 min: Work on Box hip lift

B: 221010 (AMRAP – Reps)

1. AMRAP x 4 min:

Row for calories

Rest 1 min

2. AMRAP x 4 min:

10 Double DB Box Step Overs

10 Double DB Renegade Row

Rest 1 min

3. AMRAP x 4 min:

1 SA KB Russian Swing

1 SA KB Hang Power Clean

1 SA KB Hang Squat Clean & Press

(Switch arm after each round)