EGO CrossFit – WOD
Gymnastics
Toes-To-Bar Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kipping Swings on Bar x 6-8 reps
Interval 2 – Bouncing Knees-To-Chest x 10 reps
2 sets of complex:
Kipping Half Toe-To-Bar + Kipping Knees-To-Chest x 10 reps
For 60 seconds, perform one set of:
Kipping Half Toes-To-Bar x max (unbroken) reps
*Use this opportunity to slowly increase the amount of height per rep while still maintaining rhythm. Though the name is “half toes-to-bar”, try to work up to a complete Toes-To-Bar if possible.
Static Handstand Hold Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Mini Release Handstand x 8-10 reps
Interval 2 – Nose-To-Wall Handstand Hold x 20 seconds
1 set of:
Back-To-Wall Handstand Hold x 30 seconds
Wall-Facing Split Handstand Hold x 30 seconds
For 60 seconds, perform one set of:
Donkey Kicks x max reps
Metcon
B: 200624 (AMRAP – Rounds and Reps)
AMRAP x 6 min:
6 Toes to bar
6 Dumbbell Box Step-overs (2 DB:s)
Rest 3 min
AMRAP x 6 min:
15 sec Handstand Hold
15 Kettlebell Swings