EGO CrossFit – WOD
Gymnastics
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.