EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
A1. For time, perform one set of:
Hand Plank Shoulder Taps x 30 reps
A2.
Option 1 –
EMOM for 4 min (2 sets) of:
Interval 1 – Handstand Marching with Feet on Box x 30 sec (hands turned out to the sides)
Option 2 –
EMOM for 4 min (4 sets) of:
Wall-Facing Handstand Marching x 30 sec (hands turned out to the sides)
Option 3 –
EMOM for 4 min (4 sets) of:
Handstand Walk x 1-3 meters
A3.
Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Donkey Kick x 6-10 reps
*Remember to try to control the landing on your feet so you make as soft an impact as possible when you land on the floor.
Interval 2 – Kick to Handstand on Wall (with hands turned out) x 4-6 reps
Interval 3 – Back-To-Wall Handstand Hold x 10-15 seconds
211011 (Time)
For time:
Buy in: 30 sec Wall Sit
Then:
10-20-30-40-50 reps:
Kettlebell Swings
After each set KBS:
10 Box Jump Overs
Buy out: 30 sec Plank Hold