EGO CrossFit – WOD
Gymnastics
A.
EMOM, for 6 min (2 sets) of:
Interval 1 –Cartwheel from Wall Practice x 40 sec effort
*Attempt to stay square with the wall until your feet pass vertical and you know that you are falling over.
Interval 2 – Nose-To-Wall Handstand Hold x 30-40 sec
Interval 3 –Handstand Practice x 40 sec
B.
Handstand Walk
On the minute x 10 (5 Rounds):
Min 1: Handstand Walk Practice
Min 2: Recovery Jog
C: 210816 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
4 DB/KB Thrusters
6 V-Ups
24 Double-Unders