EGO CrossFit – WOD
Gymnastics
A1. Every 30 sec, for 3 min (6 sets) of:
Kick-Up to Handstand on Wall x 15 sec (max reps)
A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 sec
Interval 2 – Back-To-Wall Handstand Hold x 15-20 sec
A3. Every 30 sec, for 90 sec (3 sets) of:
Headstand Kip to Handstand x 2-4 reps
*This starts with the head on the floor each rep and is NOT a full kipping handstand push-up.
B: 211206 (AMRAP – Rounds and Reps)
AMRAP x 4 min:
15/12 Cal Assault Bike
12 Box Step Overs with 1 DB
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 or 6 Shuttle Runs
4 Strict Handstand Push-Ups or DB Z-presses