Måndag 211220

EGO CrossFit – WOD

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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