Treadmill Walk/Jog & VnR Handstand Walk Day 5

11 June 2026

VnR Handstand Walk Day 5
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Walk Walks EMOM 4 minutes (1/min)
15 Handstand Kick Ups

Treadmill Walk/Jog 1.75 miles: 4.1 mph straights, 3 mph corners; 29:15

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 4

9 June 2026

VnR Handstand Walk Day 4
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Hollow Hold 1x 90 secs (Sec = 3x20, 2x10, 2x5)
Seated Shoulder Press (15# DBs) 3x10
Box Walk Outs + 2 Shoulder Taps 3x5
10 min Handstand Walk Practice (6 attempts: kick up to wall, 2 shuffles/hand)

Treadmill Walk/Jog 1.75 miles: 4.1 mph straights, 3 mph corners; 29:42

RomWod

CrossFit Linchpin

8 June 2026

WOD
Partner Row w/Bonnie
10 rds
12 Cal Mark/9 Cal Bonnie

Time: 15ish minutes

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VnR Handstand Walk Day 3

7 June 2026

VnR Handstand Walk Day 3
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Seal Walk Forward/Backward 2x 15ft
Box Walk Arounds 3x2

Various tumbling

RomWod

CrossFit Linchpin

5 June 2025

5x10 Trunk

WOD
Bike Erg 4 minutes
40 Ring Rows
Bike Erg 4 minutes
40 Step Ups
Bike Erg 4 minutes
40 Push Press (25# DBs)
Bike Erg 4 minutes

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 2

4 June 2026

VnR Handstand Walk Day 2
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Hollow Hold 1x 90 secs (Sec = 2x20, 5x10)
Box Weight Shifts 3x12
Wall Kick Ups 5x3
Straigth Leg Bear Crawls 3x30 ft

Various tumbling

Treadmill Walk/Jog 1.75 miles: 4 mph straights, 3 mph corners; 29:33

RomWod

CrossFit Linchpin

3 June 2025

5x10 Trunk
Deadlift 5x 45, 3x 95, 2x 115, 1x 135

WOD
Deadlifts
1x 155, 185, 205, 225
8x 185, 175, 165, 155

RomWod