EGO CrossFit – WOD
Gymnastics
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
Metcon
B: 201202 (Time)
50-40-30-20-10 reps of:
One arm KB Thruster
Jumping Lunges
Sit-Ups
15 sec Handstand hold after each round