Måndag 220131

EGO CrossFit – WOD

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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.


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