EGO CrossFit – WOD

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Gymnastics

Handstand Push-up Progressions

A1. EMOM x 4 min (2 sets) of:

Interval 1 – Wall Slide x 8 reps @ 2020

Interval 2 – Reverse Snow Angel x 20 reps @ 1010

A2. EMOM, for 4 min (2 sets) of:

Interval 1 – Headstand Practice (against wall) x 30 seconds

*Feet should be leaning against the wall.

Interval 2 – Back-To-Wall Handstand Hold x 30 seconds effort

A3. EMOM, for 3 min (3 sets) of:

Headstand Kip to Handstand x 5-8 reps

Metcon

B: 200506 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

50 Double-Unders

10 Handstand Push-Ups

40 Double-Unders

8 Handstand Push-Ups

30 Double-Unders

6 Handstand Push-Ups

20 Double-Unders

4 Handstand PushUps

10 Double-Unders

2 Handstand Push-Ups