Måndag 210201

EGO CrossFit – WOD

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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)


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