EGO CrossFit – WOD
Handstand Walk Progressions –
A1. EMOM, for 4 min (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 5 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Donkey Kick x 10 reps
A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10-20 reps
*Come down if you become fatigued and feel unsafe upside down.
Interval 2 – Reverse Snow Angels x 20 reps @ 1010
A4. For 2 min, perform one set of:
Nose-To-Wall Handstand Hold x max effort
B: 210118 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
5 Handstand Push-Ups
20 Kettlebell Swings