EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions
A1. EMOM, for 4 min
(2 sets) of:
Min 1 – Kick to Handstand on Wall with Hands Turned Out x 10 reps
Min 2 – Donkey Kicks x 5-10 reps
A2. EMOM, for 4 min (2 sets) of:
Min 1 – Single Leg Thigh Taps on Wall (wall facing) x 8-16 reps or Single Leg Thigh Taps on Box x 20-30 reps
Min 2 – Hand Plank to Press Lean x 3-5 reps (slow and controlled). Turn your hands out slightly. Hold for 1 sec before going backwards.
A3. For 60 sec:
Back-To-Wall Handstand Marching or Handstand Marching with Feet on Box x max reps (hands turned out) (or Freestanding Handstand Marching)
A4. For 90 sec: perform 1 set of:
Hand Plank Shoulder Taps x max reps
Metcon
B: 200129 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
20 sec Handstand Hold
10 Elbow Jacks
20 Single-arm DB Overhead Walking lunges (10 steps/arm)