Daily Archives: 31 mars, 2020

Onsdag 200401

EGO CrossFit – WOD

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Gymnastics

A1.
One set of:
Piked Wall Handstand Hold x 30 sec
*Try to get your butt over your head as much as possible, and concentrate on breathing.

A2.
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 5 reps
*Be aggressive. Kick up, feet together, kick back down.
Interval 2 – Reverse Snow Angels x 10 reps @ 1010

A3.
Every 10 sec, for 60 sec (6 sets) of:
Handstand Push-Up Negative x 1 rep @40A2

A4.
Level 1
EMOM for 5 min (5 sets) of:
Elevated Foot Handstand Push-Up x 6-10
Level 2
EMOM for 5 min (5 sets) of:
Strict Handstand Push-Up x max reps

Metcon

B: 200401 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 sec Wall Sit

5 HSPU/Dumbbell Z-presses

20 alt. KB Goblet hold reverse lunges