At Home – Sat, Aug 27

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

On a 6:00 clock:

10 walking lunge steps

5 dive bomber push-ups

10 hamstring scoops/leg

5 single-leg leg lifts/side

1 set:

5 DB shoulder press

:20 hollow hold

5 DB push press

:10 Tuck hold

10 DB push press (fast)

:10 L-sit hold

– Rest as needed between movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

5 DB push presses

:20 L-sit hold

BODYWEIGHT

AMRAP 10:

5 kipping handstand push-ups

:20 L-sit hold

WORKOUT NOTES

8-12 rounds.

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

Cut the L-sit hold to :15, :10, or scale to a tuck hold.

Accessory Work

Metcon (8 Rounds for time)

EMOM 8:

2 DB push presses + 2 DB push jerks