Fredag 211105

EGO CrossFit – WOD

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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