EGO CrossFit – WOD
Gymnastics
Static Handstand Hold Progressions –
A1. Every 30 sec, for 2 min (2 sets) of:
Interval 1 – Hand Plank Shoulder Taps x 20 reps
Interval 2 – Donkey Kick x 6-10 reps
*Attempt to land as softly and quietly as possible. Hands should remain on the floor at all times and fingers pointing directly forward.
A2. Spend 2 min working on Kick to Handstand on Wall
*It would be optimal to consistently perform the kick-up with your feet joining before hitting the wall, and hitting the wall softly with control.
211105 (AMRAP – Rounds and Reps)
AMRAP x 4 min:
15/12 Cal Assault Bike
12 Walking Lunges
Rest 2 min
AMRAP x 4 min:
250/200 m Row
12 Wall ball shots
Rest 2 min
AMRAP x 4 min:
30 Double-unders
4 Strict Handstand Push-Ups