Onsdag 200115

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

A1. 60 sec of:

Back-To-Wall Handstand Hold

A2. EMOM, for 4 min

(2 set) of:

Min 1 – Back-To-Wall Handstand Marching x 30 reps (Option 1: Wall-facing. Option 2: Feet on box)

Min 2 – Wall Slides x 8-10 reps @1011

A3. Every 30 sec, for 3 min (2 sets) of:

Interval 1 – Donkey Kick x 5-10 reps

Interval 2 – Kick to Handstand on Wall (with hands turned out) x 5-8 reps

Interval 3 – Back-To-Wall Handstand Hold x 20 sec

A4. Every 30 seconds, for 3 min (3 sets) of:

Interval 1 – Straight Leg Bottom Balance x 29 sec

Interval 2 – Elbow Plank x 29 sec

Metcon

B: 200115 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

12 Goblet Squats

12 Situps

1 Handstand Push-Up or L-Seated DB Presses

12 Goblet Squats

12 Situps

2 Handstand Push-Ups

12 Goblet Squats

12 Situps

12 Handstand Push-Ups

(And so on)