EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
A1. EMOM x 4 min: (2 sets) of:
Interval 1 – Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps
Interval 2 – Kick to Handstand on Wall x 45 seconds effort
A2.
EMOM x 4 min: (2 sets) of:
Interval 1 – Cartwheel from Wall Practice x 40 seconds effort
Interval 2 – Reverse Snow Angels x 15 reps @ 1010
A3.
EMOM, for 4 min (2 sets) of:
Interval 1 – 30-40 sec of Handstand Marching on Box or Wall-Facing Handstand Marching x 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: 200401 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
30 sec Wall Sit
5 HSPU/Dumbbell Z-presses
20 alt. KB Goblet hold reverse lunges