EGO CrossFit – WOD
Strength
A1: Split squats ( 3 sets x 6 reps/leg @2020)
Dual kettlebell front rack hold.
A2: Muscle-Up Ring Row (3 sets x 6-8 reps @3030)
B1: Turkish Situp (3 sets x 6-8 reps/arm @30X1)
B2: Side Plank (3 sets x 20 sec/side)
Star plank.
Metcon
C: 190522 (Weight)
In teams of 3, 4 rounds of:
30 sec Dual Kettlebell Front Rack Wall Sit
30 sec Sandbag Carry
30 sec Assault bike (increase pace every set)