EGO CrossFit – WOD
Gymnastics
A1.
One set of:
Piked Wall Handstand Hold x 30 sec
*Try to get your butt over your head as much as possible, and concentrate on breathing.
A2.
Every 30 sec, for 3 min (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.
Every 10 sec, for 60 sec (6 sets) of:
Handstand Push-Up Negative x 1 rep @40A2
A4.
Level 1
EMOM for 5 min (5 sets) of:
Elevated Foot Handstand Push-Up x 6-10
Level 2
EMOM for 5 min (5 sets) of:
Strict Handstand Push-Up x max reps
Metcon
B: 200401 (AMRAP – Rounds and Reps)
AMRAP x 15 min:
30 sec Wall Sit
5 HSPU/Dumbbell Z-presses
20 alt. KB Goblet hold reverse lunges