Daily Archives: 7 april, 2020

Onsdag 200408

EGO CrossFit – WOD

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Gymnastics

Handstand Push-Up Progressions –

A1.
Every 30 sec, for 60 sec (1 set) of:
Interval 1 – Hand Plank Shoulder Circles x 30 seconds (clockwise)
Interval 2 – Hand Plank Shoulder Circles x 30 seconds (counterclockwise)

A2.
EMOM for 6 min (3 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 30 seconds
Interval 2 – Reverse Snow Angels x 20 reps @1010

A3.
Option 1 –
Every 30 sec, for 4 min (8 sets) of:
Elevated Foot Handstand Push-Up x 4-8 reps

Option 2 –
EMOM for 4 min (4 sets) of:
Hamstring Curl Handstand Push-Up x 4-8 reps

A4.
EMOM for 3 min (3 sets) of:
Wall-Facing Handstand Shoulder Shrugs x 20 reps

Metcon

B: 200408 (AMRAP – Rounds and Reps)

AMRAP x 10 min:

4 HSPU

4 DB Box step overs

4 HSPU

6 DB Box step overs

4 HSPU

8 DB Box step overs

4 HSPU

10 DB Box step overs

… etc

En hantel!