EGO CrossFit – WOD
Gymnastics
Handstand Push-up Progressions
A1. For 60 seconds, perform one set of:
Headstand Practice on Wall
A2. One set of:
Back-To-Wall Handstand Hold x 30 sec
A3. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Headstand Kipping Pulses x 10 reps *If you feel ANY kind of neck pain, stop immediately and default to Wall Climb x 2 reps.
Interval 2 – V-Up x 10-15 reps
A4. Every 10 sec, for 3 min (18 sets) of:
Strict Handstand Push-Up x 1-2 reps
A5. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Handstand Push-Up Negatives x 3 reps @ 40A1
Interval 2 – Headstand Kip to Handstand x 5 reps
Metcon
B: 200422 (Time)
For time:
5 rounds of:
5/arm DB/KB Row
10 Push-ups
15 Air squats
4 rounds of:
8 Handstand Push-ups
15 Kettlebell swings
3 rounds of:
15 Box jumps
15 V-ups
2 rounds of:
20 Smurf Jumping Jacks
30 Elbow Jacks
1 round of:
50 Burpees