EGO CrossFit – WOD
Gymnastics
Handstand Push-up Progressions
A1. EMOM x 4 min (2 sets) of:
Interval 1 – Wall Slide x 8 reps @ 2020
Interval 2 – Reverse Snow Angel x 20 reps @ 1010
A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Headstand Practice (against wall) x 30 seconds
*Feet should be leaning against the wall.
Interval 2 – Back-To-Wall Handstand Hold x 30 seconds effort
A3. EMOM, for 3 min (3 sets) of:
Headstand Kip to Handstand x 5-8 reps
Metcon
B: 200506 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
50 Double-Unders
10 Handstand Push-Ups
40 Double-Unders
8 Handstand Push-Ups
30 Double-Unders
6 Handstand Push-Ups
20 Double-Unders
4 Handstand PushUps
10 Double-Unders
2 Handstand Push-Ups