EGO CrossFit – WOD
A. Gymnastics
A1. EMOM, for 5 min (5 sets) of complex:
Tempo Handstand Push-Up x 1-2 reps @30X1 + Strict Handstand Push-Ups x 2-3 reps
*You may break to rest after the tempo handstand push-ups, if necessary.
A2. Every 45 sec, for 3 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 30 sec effort
*Focus should be on consistency. If you can perform these without trouble, attempt to kick to a handstand without touching the wall. Try to find your balance point.
Interval 2 – Nose-To-Wall Handstand Hold x 30 sec
*Only toes and nose should be touching the all (no legs or belly).
B: Gymnastics conditioning
Alternating OTM x 10 (5 Rounds):
Min 1: 40 sec Handstand Walk or Handstand practice
Min 2: 20 Front Rack Walking Lunge (KB:s or DB:s)
Metcon
BC: 210201 (Time)
4 Rounds for time:
250/200 m Row/Ski erg or 15/10 cal Assault bike
10 Strict Handstand Push-Ups or L-Seated Presses
15 Box jumps