EGO CrossFit – WOD
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!