Daily Archives: 28 januari, 2020

Onsdag 200129

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

A1. EMOM, for 4 min

(2 sets) of:

Min 1 – Kick to Handstand on Wall with Hands Turned Out x 10 reps

Min 2 – Donkey Kicks x 5-10 reps

A2. EMOM, for 4 min (2 sets) of:

Min 1 – Single Leg Thigh Taps on Wall (wall facing) x 8-16 reps or Single Leg Thigh Taps on Box x 20-30 reps

Min 2 – Hand Plank to Press Lean x 3-5 reps (slow and controlled). Turn your hands out slightly. Hold for 1 sec before going backwards.

A3. For 60 sec:

Back-To-Wall Handstand Marching or Handstand Marching with Feet on Box x max reps (hands turned out) (or Freestanding Handstand Marching)

A4. For 90 sec: perform 1 set of:

Hand Plank Shoulder Taps x max reps

Metcon

B: 200129 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

20 sec Handstand Hold

10 Elbow Jacks

20 Single-arm DB Overhead Walking lunges (10 steps/arm)