EGO CrossFit – WOD
Weightlifting
A1: Shoulder Press (4 sets x 3-5 reps, rest 90 sec)
A2: Single arm dumbbell row (4 sets x 10/10 reps, rest 90 sec)
Metcon
Flight simulator (Time)
Double unders:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Jack (AMRAP – Rounds and Reps)
AMRAP 20 min:
10 Push press 50/30 kg
10 KBS 24/16 kg
10 Box jumps 60/40 cm
EGO CrossFit – WOD Green
Weightlifting Green
A1: Shoulder Press (3-5 sets x 8-12 reps, rest 90 sec )
A2: Single arm dumbbell row (3-5 sets x 8-12 reps/arm, rest 90 sec)
Metcon Green
Jack Green (AMRAP – Rounds and Reps)
AMRAP 20 min:
10 Push press 20/15 kg
10 KBS 24/16 kg
10 Box jump 60/40 cm