Onsdag 201202

EGO CrossFit – WOD

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Handstand Push-Up Progressions –

A1. 2 sets of:
Handstand Push-Up Negative x 5 reps @30A2

A2. Every 30 sec, for 5 min (5 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 20 sec
Interval 2 – Headstand Kip to Handstand x 4 reps
*This starts with the head on the floor each rep and is NOT a full kipping handstand push-up.

A3. For 60 sec, perform one set of:
Back-To-Wall Donkey Kicks x max reps


B: 201202 (Time)

50-40-30-20-10 reps of:

One arm KB Thruster

Jumping Lunges


15 sec Handstand hold after each round