Daily Archives: 7 januari, 2020

Onsdag 200108

EGO CrossFit – WOD

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Gymnastics

15-20 min Handstand.

Handstand Hold Progressions

A1. For 2 min:

Work on proper hand and foot placement for a Kick to Handstand.

A2. Every 30 sec, for 2 min (2 sets) of:

Interval 1 – Donkey Kicks x 6 reps

Interval 2 – Back-To-Wall Handstand Hold x 15 sec

A3. Every 30 sec, for 3 min (3 sets) of:

Interval 1 – Nose-To-Wall Handstand Hold x 15 sec

Interval 2 – Wall Climb x 2 reps

A4. For 3 min:

Work on a cartwheel from handstand off wall.

Metcon

B: 200108 (AMRAP – Rounds and Reps)

AMRAP x 3 min:

3 Strict Handstand Push-Ups or L-Seated DB Presses

6 Strict Toes-to-bar

12 Air Squats

Rest 60 sec, and repeat for a total of 4 sets.

Start each set where you left off the previous set.