EGO CrossFit – WOD
Gymnastics
Static Handstand Hold Progressions –
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: 211108 (Time)
6 sets:
16/14 Cal Row/Ski or 12/10 Cal Assault Bike
6 KB/DB Complex
(1 Dual KB/DB Bent Over Row
1 Dual KB/DB Clean from Floor
1 Dual KB/DB Front Squat)
Rest walk 60 sec between sets