EGO CrossFit – WOD

A: Metcon (No Measure)

Every 2:30 x 5 sets

10 (Back-rack) Barbell reverse lunge steps

+

5-10 Strict HSPU or Piked HSPU
For the lunges, use a load that is challenging but allows you to move smooth off the floor each rep, you should be able to keep a good pace to your 10 reps. If you have the strength for strict HSPU then you can do those today. Add 1 ab-mat if needed to reduce the range slightly but if you require more than 1 mat then you would get more strength benefits from doing the piked version. For the piked HSPU focus on getting your torso in a vertical position and using your head/hands like a tripod to create good balance and a strong pressing position.

B: Metcon (No Measure)

2 Minute AMRAP: 2 Minutes rest x 5 Sets

15 Barbell thrusters

Max calories Assault bike/Row/Ski Erg
The suggested RX loading is 50/35kg. This should be a weight that is very challenging but allows you to go unbroken at least in the first 2-3 rounds.