EGO CrossFit – WOD
Gymnastics
Handstand Push-Up Progressions –
A1. For 60 seconds, perform:
Donkey Kick Burpees x max reps
A2. Every 30 seconds, for 3 minutes (3 sets) of:
Interval 1 – Kick-Up to Handstand on Wall x 5 reps
*Be aggressive. Kick up, feet together, kick back down.
Interval 2 – Reverse Snow Angels x 10 reps @ 1010
A3. 6 sets of:
Handstand Push-Up Negative x 1 rep @ 40A2
A4. 6 sets of:
Strict Handstand Push-Up x 1 rep
B: 220314 (Time)
AMRAP x 10 min:
1-2-3-4-5-6… osv reps Wall Walk
Before each set: 8 Goblet Squats