EGO CrossFit – WOD
Gymnastics
A1. 5×20 sec Frog stand holds – try straight arm (working balance on hands)
A2. Accumulate 2 min handstand hold – belly to wall
A3. 2×30 Shifts from right to left – back to wall**
A4. 4 min – Tabata hollow rocks (in straight/hollow body position)
Scaled work:
A1. 5×20 sec Frog stand holds – bent arm (working balance on hands)
A2. Accumulate 2 min of Handstand hold with one leg on box and one leg in air straight up
A3. 2×30 Shifts from right to left side – legs on box**
A4. 4 min – Tabata hollow rocks (in tuck position)
B: 220328 (AMRAP – Rounds and Reps)
3 Rounds:
AMRAP x 3 min:
12 alt DB Snatch
9 Box Jumps
6 Push-Ups
Rest 90 sec between rounds