At Home – Sat, Sep 3

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

4 sets:

:30 jog

:30 run

:30 walk

– No rest between movements.

1 set:

5 piked push-ups

2 wall walks

1-2 HSPU negatives

3-5 kipping handstand push-ups w/ a :03 hold between reps.

– Hold the top of the handstand between reps.

2 sets:

100-m run

3-5 kipping handstand push-ups

– Go fast to prepare for the workout.

Metcon

Metcon (Time)

For time:

800-m run

30 handstand push-ups

600-m run

20 handstand push-ups

400-m run

10 handstand push-ups

WORKOUT NOTES:

11:00-15:00.

Moderate skill bodyweight workout.

Try to maintain the distances on the run, but reduce the handstand push-ups to 21-15-9, 15-12-9, or as low as 12-9-6. Scale to piked push-ups if necessary.

Cool Down

Metcon (No Measure)

2 sets:

30 banded pull-aparts

10 Y-raises (use small plates)

10 T-raises (use small plates)