Måndag 220214

EGO CrossFit – WOD

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Handstand Walk Progressions –

A1. Every 90 sec, for 6 min (2 sets) of:

Interval 1 – Kick to Handstand on Wall (with hands turned out) x 30-45 sec effort

*Attempt the have feet together prior to hitting the wall, and contact the wall as softly as possible.

Interval 2 – Wall-Facing Handstand Marching x 45 seconds effort or Handstand Marching with Feet on Box

*If you find at any time that you are too weak to maintain a safe position whilst drilling these skills, stop and rest. It’s better to feel fresh and confident than to worry about injury.

A2. Every minute, on the minute, for 6 min (3 sets) of:

Interval 1 – Single Leg Thigh Taps x 10 reps or Freestanding Handstand Marching x 45 sec effort

*Keep feet lower on the wall if this is not a strength for you.

Interval 2 – Reverse Snow Angels x 15 reps (slow and smooth)

B: 220214 (AMRAP – Reps)

With a running clock in 19 min:

1. Tabata Cal Row

2. Tabata Sit-Ups

3. Tabata Pull-ups

4. Tabata Goblet Squats

1 min Rest between each Tabata.