EGO CrossFit – WOD

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Gymnastics

Handstand Push-Up Progressions –

A1. One set of:
Piked Wall Handstand Hold x 30 sec
*Try to get your butt over your head as much as possible, and concentrate on breathing.

A2. Every 15 sec, for 3 min (12 sets) of:
Back-To-Wall Handstand Hold x 5-10 seconds

A3.
Option 1 –
Every minute, on the minute, for 5 min (5 sets) of:
Elevated Knee Handstand Push-Up x 4-8 reps
– – – – – – – –
Option 2 –
Every minute, on the minute, for 5 min (5 sets) of:
Elevated Foot Handstand Push-Up x 6-10

– – – – – – – –
Option 3 –
Every minute, on the minute, for 5 min (5 sets) of:
Strict Handstand Push-Up x 6-10

Gymnastics

OTM x 10 (5 Rounds):

Min 2 – Handstand Walk/Handstand walk practice

Metcon

210315 (Time)

For time:

50-40-30-20-10: Cal Row/Ski Erg or 35-28-21-14-7 Cal Assault Bike

After each round:

10 Deadlifts (84/61 kg)

20 sec Handstand hold

30 sec Wall Sit