Måndag 220103

EGO CrossFit – WOD

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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

– – – – – – – –

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

– – – – – – – –

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