At Home – Wed, Oct 19

CrossFit Timoro – At Home

Warm-Up (No Measure)

2 Sets:

20 Alternating Spiderman Stretch

10 Knee Push-Ups

:30 Plank Hold

1 Set:

10 DB Deadlifts

5 Piked Push-Ups

1 Partial Wall Walk

1 Set:

6 DB Hang Power Cleans

3 Hand Stand Push-Up Negatives

3 Alternating Shoulder Taps

1 Set:

10 DB Power Cleans

5 Handstand Push-Ups

1 Wall Walk

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

1 wall walk

4 handstand push-ups

8 DB power cleans

BODYWEIGHT

AMRAP 20:

1 wall walk

4 handstand push-ups

8 weighted power cleans

WORKOUT NOTES

7-10 rounds.

Moderate load (35/50 lbs) with complex gymnastics.

Reduce to a partial wall walk, scale to piked push-ups, and reduce the load of the DB power clean as needed.