EGO CrossFit – WOD
Gymnastics
Static Handstand Hold & Handstand Push-Up Progressions –
A1. EMOM for 3 min (3 sets) of complex:
Kick to Handstand on Wall x 3 reps + Cartwheel from Wall Practice x 20-30 seconds effort
Every 45 sec, for 3 min (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 30 seconds
Interval 2 – Back-To-Wall Handstand Hold x 30 seconds effort
A3. EMOM for 4 min (2 sets) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Elevated Knee Handstand Push-Ups x 10 reps
or
Interval 2 – Handstand Push-Up Negative x 3-4 reps @ 30A1
Metcon
B: 201111 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
3 Handstand Push-Ups or DB Z-presses
6 Jumping Squats
12 Goblet squats