EGO CrossFit – WOD
Gymnastics
For 60 sec, perform one set of:
Handstand Push-Up Negative x 5 reps @ 30A1
Followed by. . .
For 60 sec, perform one set of:
Headstand Kipping Pulses x 10 reps
Followed by. . .
Every minute, on the minute, for 4 min (2 sets) of:
Interval 1 – Headstand Kip-Up to Handstand x 6 reps
Interval 2 – Kick to Handstand on Wall x 8 reps (fast)
Gymnastics
Handstand Walk Conditioning
5 Rounds of AMRAP x 1 min:
20 Double-Unders
Max Distance Handstand Walk
Rest 30 sec between rounds.
Metcon
210308 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
30/20 cal Row/Ski Erg or 21/14 cal Assault bike
20 V-Ups
10 Single Arm DB Hang Clean & Press
5 Strict Handstand Push-Ups