EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
Every minute, on the minute, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20-30 reps
Interval 2 – Wall Slides x 15 reps @ 1011
Every 30 seconds, for 3 min (2 sets) of:
Interval 1 – Donkey Kick x 8 reps
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 2-4 reps
Interval 3 – Back-To-Wall Handstand Hold (with hands turned out) x 5-15 seconds
Every minute, on the minute, for 4 min (2 sets) of:
Interval 1 – Reverse Snow Angels x 10 reps @ 2020
Interval 2 – Piked Wall Handstand Hold x 40 seconds
210604 (Time)
10 Rounds For Time:
3 Devils Press
12 Double Dumbbell Front Squats
100 m Run