WOD – Fri, Oct 7

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