EGO CrossFit – WOD
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.