EGO CrossFit – WOD

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Gymnastics

Handstand Walk Progressions –

Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 4 reps
Interval 2 – Wall Walk x 2 meters (left and right)
*If you don’t have enough wall space to perform these, perform Handstand Marching on Wall x 12 reps

Every 30 sec, for 2 min (4 sets) of:
Wall Climb x 2-4 reps
*Depending on your comfort level with this movement, you may opt to not touch your nose to the wall. This exercise is to help you become more comfortable upside down and to build shoulder strength. If you are comfortable with this movement it is preferred that you get your nose all the way to the wall, though aside from your toes your body should not make contact with the wall.

Every 45 seconds, for 3 minutes (2 sets) of:
Interval 1 – Donkey Kick x 10 reps
Interval 2 – Single Leg Thigh Taps on Box x 8-10 reps
or
Interval 2 – Single Leg Thigh Tap x 8-10 reps

Gymnastics

Not for Time:

After each set of Sit-Ups: 10 m Handstand Walk or 15 sec HW Practice

Metcon

210322 (AMRAP – Rounds and Reps)

AMRAP x 15 min:

40 Double-Unders

9 Deadlifts

12 Single DB Burpee Box Step-Overs