EGO CrossFit – WOD
Gymnastics
A1. Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep.
A2. Every minute, on the minute, 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: 210827 (Time)
4 Rounds For Time:
18/12 Cal Row/SkiErg or 13/8 Cal Assault Bike
15 Box Jump Overs
12 V-Ups
9 Double DB Front Squats