At Home – Fri, Apr 7

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

10 arm circles/direction

10 torso twists/direction

10 arm swings overhead

10 piked push-ups

3 wall walks

:30 hollow hold

:10-:30 handstand hold

1 set:

:30 mountain climbers

10 seated single-leg leg lifts/side

10 seated leg lifts

:10-:20 L-sit hold

1 set:

:15 handstand hold

:15 L-sit hold

Pre Workout (5 Rounds for time)

5 sets:

100-m run

Metcon (16 Rounds for time)

EMOM 16:

Even minutes: max handstand hold

Odd minutes: max L-sit hold

– Score is total cumulative time combined.
WORKOUT NOTES

:20+/minute.

Advanced bodyweight workout.

Scale to a pike handstand and a tuck-hold to maintain the stimulus.