Daily Archives: 18 augusti, 2020

Onsdag 200819

EGO CrossFit – WOD

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Gymnastics

Static Handstand Hold Progressions –

A1. For 60 seconds, perform one set of:
Mini Handstand or Mini Release Handstand x 10 reps

A2. Every minute, on the minute, for 6 minutes (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
*Attempt to stay square with the wall until your feet pass vertical and you know that you are falling over.
Interval 2 – Nose-To-Wall Handstand Hold x 30-40 seconds
Interval 3 – Handstand Practice x 40 seconds

A3. Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Finger Presses x 15 reps
Interval 2 – Wall-Facing Handstand Shoulder Shrugs x 10-15 reps
*Hands should be as close to the wall as comfortable.

Metcon

B: 200819 (AMRAP – Rounds and Reps)

AMRAP x 8 min:

8 Alt. DB Snatch

10 Air Squats

*Every minute starting at 0:

4 HSPU