At Home – Fri, Oct 14

CrossFit Timoro – At Home

Warm-Up (No Measure)

2 sets:

10 arm circles/direction

:30 shoulder taps

:30 push-ups

:30 prone snow angels

10 piked push-ups

2 sets:

:15 handstand push-ups

– Rest :15

2 sets:

:15 DB shoulder press

– Rest :15

Metcon (6 Rounds for reps)

EQUIPMENT

3 sets for reps:

Max-rep unbroken handstand push-ups

– Rest 3:00 between sets.

then…

3 sets for reps:

1:00 of DB shoulder presses

– Rest 3:00 between sets.

BODYWEIGHT

3 sets for reps:

Max-rep unbroken handstand push-ups

– Rest 3:00 between sets.

then…

3 sets for reps:

1:00 of hand-release push-ups

– Rest 3:00 between sets.

WORKOUT NOTES

10+ reps for each movement/set.

Complex bodyweight movement and heavy DB loading (50/35 lb or more).

Scale HSPU to a piked push-up to achieve 10+ reps. Use just 1 DB as needed for shoulder press.

Accessory Work (No Measure)

Accumulate:

100 alternating shoulder taps in a handstand