EGO CrossFit – WOD
Gymnastics
Static Handstand Hold Progressions –
A1. Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep.
A2. EMOM, for 6 min (3 sets) of:
Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!)
Interval 2 – Wall Climb x 2 reps (10 second hold at top of wall climb in handstand)
Metcon
B: 200902 (AMRAP – Rounds and Reps)
AMRAP x 16 min:
24 Sit-Ups
8 Burpees
24 Air Squats
4 Handstand Push-Ups (or 8 Push-Ups)