EGO CrossFit – WOD

View Public Whiteboard

Gymnastics

Handstand Walk Progressions –

A1. EMOM, for 6 min (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 40 seconds effort
*Control the kick to hit the wall softly.
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps (with hands turned out)

A2. EMOM, for 3 min (3 sets) of:
Freestanding Handstand Marching x 20 reps
*Accumulate reps as necessary.

A3. Every 30 sec, for 2 min (4 sets) of:
Handstand Walk x 2 meters
*The goal is to do these unbroken, but if you attempt twice and haven’t completed 2 meters unbroken, finish the two meters with as many attempts as necessary in the time given.

Gymnastics

On the 2:00 x 5 Rounds (10:00):

Time Remaining: Max Distance Handstand Walk

Metcon

C: 210208 (AMRAP – Rounds and Reps)

AMRAP x 12 min:

6 Handstand Push-Ups or L-Seated Presses

12 Kettlebell swings

18 Jumping lunges