At Home – Wed, Nov 9

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

5 unweighted single-leg RDLs/side

:10-:30 handstand hold

1 set:

5 DB suitcase deadlifts/side

10 pike push-ups

10 DB deadlifts

5 strict handstand push-ups

2 sets:

7 DB deadlifts

7 handstand push-ups

Metcon (Time)

EQUIPMENT

For time:

42 DB deadlifts

21 handstand push-ups

30 DB deadlifts

15 handstand push-ups

18 DB deadlifts

9 handstand push-ups

SCORE: TOTAL TIME

BODYWEIGHT

For time:

42 single-leg squats

21 handstand push-ups

30 single-leg squats

15 handstand push-ups

18 single-leg squats

9 handstand push-ups
WORKOUT NOTES

Less than 10:00.

Moderate to heavy DB load (35/50 lbs or more).

Reduce DB deadlift reps to 30-20-10 or 21-15-9 to complete all rounds in 3 sets or less. Reduce HSPU volume to finish all rounds in 4 sets or less or scale to pike push-ups.

Accessory (8 Rounds for reps)

Post-workout:

EMOM 8:

:30 DB deadlift