EGO CrossFit – WOD
Gymnastics
A.
Handstand Walk Progressions –
A1. Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Kick-Up to Handstand on Wall with Hands Turned Out x 5 reps
*If this is a strength of yours attempt try get your feet together before making contact with the wall.
Interval 2 – Donkey Kick x 10 reps
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A2. Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Single Leg Thigh Taps on Wall x 10-20 reps
*Come down if you become fatigued and feel unsafe upside down.
Interval 2 – Reverse Snow Angels x 20 reps @ 1010
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A3. Every minute, on the minute, for 4 minutes (2 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 30 seconds effort
Interval 2 – Straight Leg Bottom Balance x 40 seconds
– – – – – – – –
A4. For 2 minutes, perform one set of:
Nose-To-Wall Handstand Hold x max effort
B: 220104 (AMRAP – Rounds and Reps)
AMRAP x 12 min:
15 sec Handstand Hold
5 Single Arm KB Clean from Floor R
20 m Single Arm KB Rack Carry R
5 Single Arm KB Clean from Floor L
20 m Single Arm KB Rack Carry L
10 Walking Lunges