VnR Handstand Walk Day 14 & CrossFit Linchpin

20 July 2026

VnR Handstand Walk Day 14
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Seal Walks 4x20ft
Alternating Box Leg lifts 3x10
Handstand Kick Up & Walks to Wall 10x1


5x10 Trunk

WOD
15-12-9 reps of
Power Cleans (75#)
Row Calories

Time: 7:36

RomWod

Barcelona hotel

12 July 2026

5x10 Trunk

WOD
10…1 reps of
Air Squats
Push Ups
Hollow Rocks

Time: 12:00

RomWod

Barcelona hotel

11 July 2026

5x10 Trunk

WOD
AMRAP 20 minutes
Complex:
Squat down -> Lay Back to Hollow Hold -> Gator Roll to Superman Hold -> Strict Push Up -> Back to Squat -> Stand Up

Result = 62 reps

RomWod

Barcelona hotel

7 July 2026

5x10 Trunk

WOD
1…10 reps of
Air Squats
Push Ups
Hollow Rocks

Time: 12:00

RomWod

CrossFit Linchpin

3 July 2026

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (135#)

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 13

2 July 2026

VnR Handstand Walk Day 13
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Wall Facing Handstand Hold 1x 60 secs
Plank Shift s3x10
Wall Walks x10

Treadmill Walk/Jog 2 miles: 4.3 mph straights (mile 1), 4.4 mph straights (mile 2), 3 mph corners; 32:32

RomWod