EGO CrossFit – WOD
Gymnastics
Static Handstand Hold Progressions –
A1. Every 30 sec, for 3 min (2 sets) of:
Interval 1 – Donkey Kick x 5 reps
Interval 2 – Wall Climb x 2 reps
*You do not need to climb until your nose touches the wall, but do climb as close as you can then place your hands side by side, all while maintaining a supportive body position (no arching).
Interval 3 – Mini Hand Release Handstands x 5-8 reps
A2. Every 45 sec, for 3 min (2 sets) of:
Interval 1 – Kick to Handstand on Wall x 30 sec effort
*Focus should be on consistency. If you can perform these without trouble, attempt to kick to a handstand without touching the wall. Try to find your balance point.
Interval 2 – Nose-To-Wall Handstand Hold x 20-30 sec
*Only toes and nose should be touching the all (no legs or belly).
B: 220128 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
60 Double-Unders
30 Wall ball shots
15 Kettlebell Swings