EGO CrossFit – WOD
Gymnastics
A1. Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) (or freestanding) x 30-40 sec effort (for quality)
Interval 2 – Handstand Marching on Box or Wall-Facing Handstand Marching x 30-40 reps
A2. Every minute, on the minute, for 2 minutes (1 set) of:
Interval 1 – Hand Plank Shoulder Taps x 60 reps
Interval 2 – Nose-To-Wall Handstand Hold x max effort for time (60 second cap)
B: 220117 (Time)
For Time:
20 Shuttle Runs
10 Renegade Rows
30 sec Hollow Body Hold
16 Shuttle Runs
8 Renegade Rows
30 sec Hollow Body Hold
12 Shuttle Runs
6 Renegade Rows
30 sec Hollow Body Hold
8 Shuttle Runs
4 Renegade Rows
30 sec Hollow Body Hold
(1 rep Renegade Row = pushup, row L, pushup, row R)