Onsdag 200212

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions

Level 1

A1. Every 30 sec, for 6 min (6 sets) of:

Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps

*Hit the wall as softly as possible with feet together.

Interval 2 – Back-To-Wall Handstand Marching x 29 sec

Level 2

A1. Every 30 sec, for 6 min (6 sets) of:

Interval 1 – Kick to Handstand on Wall (with hands turned out) x 5 reps

*Hit the wall as softly as possible with feet together.

Interval 2 – Handstand Walk to Wall x 6 meters

Level 1&2

A2. 2 sets of:

Movement 1 – Donkey Kicks x 30 reps

Rest 30 sec, then. . .

Movement 2 – Hand Plank Hold x 60 sec

Rest 30 sec between sets

Level 1&2

A3. 3 sets of:

Handstand Walk x 40 sec (max distance)

Rest 20 sec between sets.

*Handstand walks do not have to be unbroken. Accumulate as much distance in the minute as possible.

Metcon

B: 200212 (AMRAP – Rounds and Reps)

2&2, AMRAP x 15 min:

5 Devils press

10 alt. cross body V-ups

20 sec Handstand hold/Hand plank hold

Gör varannan övning.

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