Daily Archives: 21 januari, 2020

Onsdag 200122

EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Handstand Hold Progressions

A1. EMOM x 4 min (4 sets) of:

Min 1 – Mini Handstands x 10 reps

Min 2 – Kick-Up to Handstand on Wall x 40 sec

(Attempt to get your feet together before making contact with the wall and try to hit the wall as softly as possible)

A2. EMOM x 4 min (2 set) of:

Min 1 – Back-To-Wall Donkey Kicks x 10-15 reps

Min 2 – Elbow Drop Push-Ups x 5-10 reps

A3. For 60 sec:

Nose-To-Wall Handstand Hold

Metcon

B: 200122 (AMRAP – Reps)

30 sec ON, 30 sec OFF x 4 rounds for max reps of:

1. Strict Handstand Push-Ups or Heavy L-Seated DB Presses

2. Assault bike

3. Strict TTB/Knees to elbows

4. Row