Måndag 210412

EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

A1. EMOM, for 3 min (3 sets) of complex:
Wall Climb x 1 rep + Hand Plank x 20 sec
*Move through the wall climb slowly and smoothly both upward and down to the floor.

A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10 reps
Interval 2 – Kick to Handstand on Wall x 6-8 reps
*Attempt to make contact with the wall as softly as possible.

A3.
Option 1 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Handstand Marching on Box x 30 sec effort
Interval 2 – Straight Leg Bottom Balance x 30 sec
– – – – – – – –
Option 2 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20-30 reps
Interval 2 – Straight Leg Bottom Balance x 40 sec

A4. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 16-20 reps
Interval 2 – Donkey Kick x 8 reps

Gymnastics

B.

Handstand Walk

On The Minute x 10 min (5 Rounds):

Min 1: Handstand Walk Practice

Min 2: Recovery Jog

Metcon

C: 210412 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

30 Double-Unders

15 Wall ball shots

30 Double-Unders

15 Sit-Ups