EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions
EMOM, for 4 min (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps
EMOM, for 4 min (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10 reps
Interval 2 – Reverse Snow Angels x 15 reps @ 1010
EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk
Interval 2 – Straight Leg Bottom Balance x 30-40 seconds
*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.
Metcon
B: 200909 (Time)
21-15-9 reps for time:
Kettlebell swings
Wall ball shots
*20 sec Handstand hold before each round.
*200 m Run after each round