EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
A1. Every minute, on the minute, for 6 min (3 sets) of:
Interval 1 – Kick to Handstand on Wall (with hands turned out) x 40 sec effort
*Control the kick to hit the wall softly.
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps (with hands turned out)
A2. Every 20 sec, for 2 min (6 sets) of:
Wall Climb x 1 rep
*If this is a weakness for you or you are fearful of getting vertical, climb as high as you feel comfortable, hold for 5 seconds, then carefully walk yourself back to the floor.
Or
Every 30 sec, for 2 min (4 sets) of:
Handstand Walk x 2 meters
B: 220131 (Weight)
EMOM x 20 min:
Min 1: 20 Kettlebell Swings
Min 2: 30 sec Cal Row/Ski or Assault Bike
Min 3: 10 Pull-Ups
Min 4: 20 Alt. V-Ups