EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
For all parts of this section continue to have your hands turned out ACCEPT on the hand plank shoulder taps.
Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Freestanding Handstand Marching x 15-20 seconds for max reps
EMOM for 4 min (4 sets) (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 30-40 seconds effort
Interval 2 – Donkey Kicks x 10 reps
For 3 min, perform one set of:
Minute 0-1 – Hand Plank Shoulder Taps x max reps
Minute 1-2 – Rest
Minute 2-3 – Elbow Jacks x 30-50 reps (Unbroken)
For 60 sec, perform one set of:
Wall Facing Handstand Shoulder Shrugs x 30 reps
Metcon
201209 (Time)
For Time:
3 rounds:
20 sec Handstand Hold
20 Sit-ups
50 Double-Unders
3 rounds:
15 Pushups
30 Mountain-climbers (reps/leg)
50 Double-Unders
3 rounds:
5 Handstand Pushups/DB Z-presses
5 Devils press
50 Double-Unders