EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions
A1. EMOM, for 4 min (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 6-8 reps
*If this is a strength of yours attempt to get your feet together before making contact with the wall.
Interval 2 – Back-To-Wall Donkey Kicks x 4-8 reps
A2. EMOM, for 4 min (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30-40 seconds or Handstand Walk
Interval 2 – Straight Leg Bottom Balance x 30-40 seconds
*This should also be a straight spine. The exercise is holding a hip hinge, not a hollow body.
B: 211122 (AMRAP – Rounds and Reps)
2 sets of:
AMRAP x 5 min:
3-5 Bar Muscle-Ups
5 m HS Walk
8 DB Hang Squat Clean
Rest 2 min
Or:
2 sets of:
AMRAP x 5 min:
1 Wall Walk
2-4 Strict Pull Ups
8 DB Hang Squat Cleans
Rest 2 min
*Choose one of the 2 options above.