EGO CrossFit – WOD
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