EGO CrossFit – WOD
Gymnastics
A1. Every 30 sec, for 3 min (6 sets) of:
Kick-Up to Handstand on Wall x 15 sec (max reps)
A2. Every 30 sec, for 3 min (3 sets) of:
Interval 1 – Headstand Hold on Wall x 15 sec
Interval 2 – Back-To-Wall Handstand Hold x 15-20 sec
A3. Every 30 sec, for 90 sec (3 sets) of:
Headstand Kip to Handstand x 2-4 reps
*This starts with the head on the floor each rep and is NOT a full kipping handstand push-up.
B: 220523 (Time)
For time: (Cap 15 min)
30 Handstand Push Ups
30 Dumbbell Hang Clean & Press
30 V-Ups
30 Dumbbell Burpee Deadlifts
Buy out in remaining time, amrap for quality:
30 sec Plank
20 sec Sideplank
20 sec Sideplank