EGO CrossFit – WOD
Gymnastics
Every 30 sec, for 4 min (4 sets) of:
Interval 1 – Back-To-Wall Handstand Hold x 15 seconds
Interval 2 – Back-To-Wall or Freestanding Handstand Marching x 15-20 seconds for max reps
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
211022 (Time)
For Time:
30 Dumbbell Thrusters
15 Burpees
25 Dumbbell Thrusters
15 Burpees
20 Dumbbell Thrusters
*Time Cap 7 min
Rest until min 9
Every 4 min x 5 Sets:
3 Devils Press
6 DB Burpees
9 Dumbbell Push Press
6 Shuttle Runs
*Shuttle Run = 10 m.
*Aim is to finish sets in 2:00 or less for each round, scale the weight accordingly