EGO CrossFit – WOD
Handstand Walk Progressions –
A1. For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps
A2.
Option 1 –
EMOM for 4 min (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 reps (hands turned out to the sides)
Option 2 –
EMOM for 4 min (4 sets) of:
Wall-Facing Handstand Marching x 30 reps (hands turned out to the sides)
Option 3 –
EMOM for 4 min (4 sets) of:
Handstand Walk x 1-3 meters
A3.
Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Donkey Kick x 6-10 reps
*Remember to try to control the landing on your feet so you make as soft an impact as possible when you land on the floor.
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 4-6 reps
Interval 3 – Back-To-Wall Handstand Hold x 10-15 seconds
A4. Every 2 min, for 4 min (2 sets) of:
Interval 1 – Reverse Snow Angels x 15 reps @ 2020
Interval 2 – Piked Wall Handstand Hold x 60 seconds
Handstand
Metcon
B: 201125 (AMRAP – Reps)
AMRAP x 4 min:
Manmakers
Rest 2 min
AMRAP x 4 min:
Devils Press
Rest 2 min
AMRAP x 4 min:
DB Deadlift Burpees
Buy in every 4 min: 20 sec Handstand Hold