Daily Archives: 9 juni, 2020

Onsdag 200610

EGO CrossFit – WOD

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Gymnastics

Toes to bar & Handstand progressions

Toes-To-Bar Progressions

EMOM for 4 minutes (2 sets) of:
Interval 1 – Bouncing Knees-To-Chest x 20-30 reps
Interval 2 – Elbow Jacks x 15-20 reps

3 sets of:
Kipping Half Toes-To-Bar x max reps
*Find a rhythm during this set. As you fall into your rhythm begin lifting your legs higher toward the bar in small increments to find how high you can swing your feet while still maintaining rhythm.

Static Handstand Hold Progressions

EMOM for 4 minutes (2 sets) of:
Interval 1 – Finger Press x 25 reps @ 1010
Interval 2 – Nose-To-Wall Handstand Hold x 50 seconds
*Only allow your nose and toes to touch the wall, not the thighs or stomach.

2 sets of:
Donkey Kicks x 7-10 reps
Back-To-Wall Handstand Hold x 15-20 sec

Metcon

B: 200610 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

4 Wall walks

8 One arm Devils Press (4+4)

16 Alt. Cross Body V-ups