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

CrossFit Linchpin

30 June 2026

5x10 Trunk

WOD
For time
10,...,1 Power Cleans & Ring Dips (75#)

Time: 10:14

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 12

29 June 2026

VnR Handstand Walk Day 12
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

45 Degree Handstand Hold 1x 25 secs
Pike Handstand Pushups 3x10
Straight Leg Bear Crawls 3x30 ft
V-ups 3x12
Handstand Walk Practice 10 minutes

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

RomWod