EGO CrossFit – WOD
Gymnastics
Handstand Push-Up Progressions –
Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 seconds
Interval 2 – Back-To-Wall Handstand Hold x 15-20 seconds
Every 15 seconds, for 2 minutes (8 sets) of:
Handstand Push-Up Negatives x 1 rep @ 30A2
*Protect your neck. If at any time you hit your head firmly on the floor, your next rep should finish before your head makes contact with the floor by kicking off the wall quickly. Make sure to hold the handstand for 2 seconds before descending.
Every 30 seconds, for 3 minutes (6 sets) of:
Handstand Push-Up Depths x 4-5 reps (at chosen depth)
*Choose a depth that you can press out of. If your current depth becomes too difficult then default to a lesser depth.
B: 211216 (Time)
For time:
60 Wall Ball Shots
40 Walking Lunges
20 V-Ups
10 Handstand Push-Ups
120 Double-unders
10 Handstand Push-Ups
20 V-Ups
40 Walking Lunges
60 Wall Ball Shots