Fredag 210924

EGO CrossFit – WOD

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Handstand Walk Progressions

A1. EMOM, for 4 min (2 sets) of:

Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps

*If this is a strength of yours attempt to get your feet together before making contact with the wall.

Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps

A2. EMOM, for 4 min (2 sets) of:

Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk

Interval 2 – Straight Leg Bottom Balance x 30-40 seconds

*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.

B: 210924 (Time)

For time:

Buy in: 60 sec Handstand Hold

Then 2 Rounds:

400 m Run

40 Kettlebell Swings

200 m Run

20 Burpee Box Jump Overs

100 m Run

10 Push-Ups

Buy out: 60 sec Plank Hold