EGO CrossFit – WOD
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)