EGO CrossFit – WOD
Gymnastics
A1. Spend 3 min working on Kick to Handstand on Wall (practice), focusing on consistency of each rep.
A2. EMOM, for 6 min (3 sets) of:
Interval 1 – Donkey Kick x 30 seconds (max height, not reps. Be safe!)
Interval 2 – Wall Climb x 2 reps (10 second hold at top of wall climb in handstand)
B: 210927 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
3 Handstand Push-Ups or DB Z-presses
5 Burpees
7 Box Jump Overs