EGO CrossFit – WOD
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.