EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
A1. Spend 2 minutes working on one of the following. They are listed in the order of difficulty.
Option 1 – Kick to Handstand on Wall Scaled
Option 2 – Kick to Handstand on Wall
Option 3 – Single Leg Thigh Taps x max reps
A2. Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 45 seconds
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps
A3. Every 20 seconds, for 2 minutes (6 sets) of:
Wall Climb x 1 rep
*If this is a weakness for you or you are fearful of getting vertical, climb as high as you feel comfortable, hold for 5 seconds, then carefully walk yourself back to the floor.
Metcon
B: 200129 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
20 sec Handstand Hold
10 Elbow Jacks
20 Single-arm DB Overhead Walking lunges (10 steps/arm)