EGO CrossFit – WOD
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.
On the 2:00 x 5 Rounds (10:00):
Time Remaining: Max Distance Handstand Walk
C: 210208 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
6 Handstand Push-Ups or L-Seated Presses
12 Kettlebell swings
18 Jumping lunges