EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
A1.
Option 1 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Mini Release Handstand x 10 reps
*Any break of contact with the floor is acceptable. Keep the back leg up and in a straight line with the hips and shoulders (don’t let the back leg touch the ground).
Interval 2 – Piked Wall Handstand Hold x 15-30 seconds
*Stop if you become fatigued to allow for adequate rest time.
Option 2 –
EMOM, for 4 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 8 reps
Interval 2 – Cartwheel from Handstand on Wall practice x 40 seconds
A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Wall Climb x 4 reps
Interval 2 – Wall-Facing Handstand Marching x 20 reps or Handstand Marching with Feet on Box
A3. For 60 sec, perform one set of:
Donkey Kicks x 20 reps
Metcon
B: 201118 (AMRAP – Rounds and Reps)
3 Rounds of:
AMRAP x 5 min:
15 sec Handstand hold
10 alt. cross body V-ups
5 Renegade Rows
Rest 2 min