EGO CrossFit – WOD
Gymnastics
A1. EMOM for 4 min (4 sets) (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 30-40 seconds effort
Interval 2 – Donkey Kicks x 10 reps
A2. Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Wall facing or Freestanding Handstand Marching x 15-20 seconds for max reps
210913 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
30 Double-Unders
20 Mountain-climbers
10 Goblet squats