At Home – Fri, Mar 10

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

:20 sumo stance squats

:20 narrow stance squats

:20 air squats

:20 shoulder taps

:20 push-ups

:20 plank hold

– Rest 1:00 between sets.

1 set:

:20 handstand hold

2-3 HSPU negatives

10 air squats (fast)

3-5 handstand push-ups

1:00 handstand walk practice

20 air squats (fast)

5-7 handstand push-ups

1:00 handstand walk practice

Pre Workout (Checkmark)

EMOM 5:

1-3 wall walks

– Beginner: Partial ROM.

– Intermediate: 1-3 wall walks

– Advanced: Perform 1 wall-facing strict HSPU at the top of each rep.

Metcon (Time)

For time:

100 air squats

5 handstand push-ups

25-ft handstand walk

75 air squats

10 handstand push-ups

25-ft handstand walk

50 air squats

15 handstand push-ups

25-ft handstand walk

25 air squats

20 handstand push-ups

25-ft handstand walk