EGO CrossFit – WOD
Weightlifting
A1: Bulgarian split squats (3 sets x 8 reps @30X1, rest 45 sec )
A2: Handstand (3 sets x 60 sec, rest 60 sec)
A3: Dumbbell External Rotations (3 sets x 8 reps each @2020, rest 60 sec )
Team WOD
Start with 1 or 2. Rest 2 min between!
151028-1 (AMRAP – Reps)
In teams of 2, with only one partner working at a time…
AMRAP x 6 min:
Wall Ball Shots
151028-2 (AMRAP – Reps)
In teams of 2, with only one partner working at a time…
AMRAP x 6 min:
Row for cals on Concept 2
EGO CrossFit – WOD Green
Weightlifting Green
A1: Push Press (4 sets x 6-8 reps, rest 60 sec )
A2: Double-Unders (4 sets x 60 sec, rest 60 sec)
Metcon Green
Start with 1 or 2. Rest 2 min between!
151028-1 (AMRAP – Reps)
In teams of 2, with only one partner working at a time…
AMRAP x 6 min:
Wall Ball Shots
151028-2 (AMRAP – Reps)
In teams of 2, with only one partner working at a time…
AMRAP x 6 min:
Row for cals on Concept 2