EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions
A1. EMOM, for 4 min (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps
A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk
Interval 2 – Straight Leg Bottom Balance x 30-40 seconds
*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.
B: 210924 (Time)
For time:
Buy in: 60 sec Handstand Hold
Then 2 Rounds:
400 m Run
40 Kettlebell Swings
200 m Run
20 Burpee Box Jump Overs
100 m Run
10 Push-Ups
Buy out: 60 sec Plank Hold