EGO CrossFit – WOD
Gymnastics
A1. EMOM, for 3 min (3 sets) of complex:
Wall Climb + Nose-To-Wall Handstand Hold x 30 seconds + Single Leg Thigh Taps x 10 reps
A2. One set of:
Back-To-Wall Donkey Kicks x 20 reps
A3. One Set of:
Back-To-Wall Handstand Marching x 20 reps
Gymnastics
Gymnastic Conditioning
For Time:
20 Kipping Handstand Pushups
20 Burpee Box Jump Overs
20 Kipping Handstand Push-Ups
Metcon
C: 210122 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
15 Kettlebell Swings
15 Box Jumps
15 Pushups
15 Sit-Ups