EGO CrossFit – WOD
Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Push-Up Negative x 5 reps @ 31A0
*The one second at the bottom of the push-up should be supported off the floor, not laying on the floor.
Handstand Push-Up Progressions
2 sets of:
Back-To-Wall Handstand Hold x 10-30 sec
*This is a large time range to keep you safe. Please come off the wall if you become too fatigued to hold yourself up (don’t fall on your head).
10-12 sets of:
Headstand Kip-Up to Handstand (with or without deficit) x 1 rep
*Use the depth that you finished the last set with safely. If you fail a rep, remove the deficit as necessary to complete your reps.
4 Rounds For time:
20 cal Row/Ski Erg
10 Handstand Push-Ups