EGO CrossFit – WOD
Gymnastics
Handstand Practice
A1. EMOM x 4 min: (2 sets) of:
Interval 1: Back-To-Wall Donkey Kicks (with fingers turned out) x 6-10 reps
Interval 2: Kick to Handstand on Wall x 45 sec
A2. Every 45 sec x 3 min (2 sets) of:
Interval 1: Headstand Practice (against wall) x 30 sec
Interval 2: Back-To-Wall Handstand Hold x 30 sec effort
Metcon
B.
EMOM x 16 min:
1. 8 DB Clusters
2. 8 Push-Ups w. Renegade Rows
3. 16 Alt DB Reverse Lunges
4. 8 Burpees over DB