EGO CrossFit – WOD
Gymnastics
Handstand Walk Progressions –
A1. Kick to Handstand on Wall (with hands turned out) x 60 seconds
*Try to get your feet together before making soft contact with the wall.
A2. Back-To-Wall Handstand Hold x 60 seconds
A3. EMOM, for 6 min (3 sets) of:
Interval 1 – Kick to Handstand Practice (freestanding) x 30-40 seconds
Interval 2 – Wall-Facing Handstand Marching x 30-40 reps
Or:
EMOM, for 6 min (3 sets) of:
Interval 1 – Freestanding Handstand Marching x max reps/effort
Interval 2 – Wall-Facing Handstand Marching x 40 reps
A4. EMOM, for 2 min (1 set) of:
Interval 1 – Hand Plank Shoulder Taps x 60 reps
Interval 2 – Nose-To-Wall Handstand Hold x max effort for time (60 second cap)
Metcon
B: 210125 (Time)
4 rounds for time of:
21 Wall Ball Shots
15 Sit-Ups
9 Strict Handstand Push-Ups