Onsdag 200826

EGO CrossFit – WOD

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Handstand Walk Progressions –

A1. Spend 2 minutes working on one of the following. They are listed in the order of difficulty.
Option 1 – Kick to Handstand on Wall Scaled
Option 2 – Kick to Handstand on Wall
Option 3 – Single Leg Thigh Taps x max reps

A2. Every minute, on the minute, for 6 minutes (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 45 seconds
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps

A3. Every 20 seconds, for 2 minutes (6 sets) of:
Wall Climb x 1 rep
*If this is a weakness for you or you are fearful of getting vertical, climb as high as you feel comfortable, hold for 5 seconds, then carefully walk yourself back to the floor.


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)