At Home – Tue, Jan 31

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

20 plank shoulder taps

10 pike shoulder taps

10 pike push-ups

3 wall walks

:30 hollow hold

:30 handstand hold

1 set:

5-10 handstand push-ups

:30 DB farmer carry hold

5-10 push-ups on DBs

:30 DB front rack hold

– Rest as needed.

Pre-Workout (No Measure)

4 sets:

:20 side plank hold, right

– Rest :10

:20 side plank hold, left

– Rest :10

Metcon (6 Rounds for reps)

EQUIPMENT

3 rounds for reps:

1:00 handstand push-ups

1:00 DB farmer carry hold

– Rest 3:00 between couplets

3 rounds for reps:

1:00 push-ups on DBs

1:00 DB front rack hold

BODYWEIGHT

3 rounds for reps:

1:00 handstand push-ups

1:00 plank hold

– Rest 3:00 between couplets

3 rounds for reps:

1:00 push-ups

1:00 handstand hold
WORKOUT NOTES

10-20 reps/round.

Moderate DB load (35/50 lb). Use two DBs.

Reduce DB load as needed. Scale to pike push-ups. Perform push-ups from the knees.