EGO CrossFit – WOD
Weightlifting
A1: Front Squat (4 sets x 6-8 reps)
A2: Handstand (4 sets x 30-60 sec hold)
Metcon
150729 (Time)
3 RFT:
400 m Run
15 TTB
20 Wall ball shots
150729 Green (Time)
4 RFT:
300 m Run
10 Knees to arms
15 Wall ball shots
Core
Not for time:
100 Situps
80 Back extensions
60 Bicycle situps
40 Barbell roll-out
20 Dragon fly
10 Wall climbs