EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
A1. EMOM, for 4 minutes (2 sets) of:
Interval 1 – Kick to Handstand on Wall with Hands Turned Out x 30-40 seconds effort
Interval 2 – Donkey Kicks x 5-10 reps
A2. For 60 seconds, perform one set of:
Handstand Marching with Feet on Box x max reps (hands turned out), Wall facing marching or free standing Handstand Marching
A3. EMOM, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall (facing wall) x 8-16 reps
*Only get as close to the wall as you feel comfortable.
Interval 2 – Hand Plank to Press Lean x 3-5 reps (slow and controlled)
*Lean past your hands as far as you are comfortable. It should feel like you are going to fall on your face, but please do not!
B: 211220 (AMRAP – Rounds and Reps)
4 Rounds of:
AMRAP x 3 min:
3-6 Handstand Push-Ups
15 Air Squats
30 Double-Unders
Rest 1 min between rounds