At Home – Tue, Sep 13

CrossFit Timoro – At Home

Warm-up

Warm-up (No Measure)

2 sets:

10 arm circles forward

10 arm circles backward

10 push-ups

10 alternating plank reach throughs

10 supermen

10 hollow rocks

2 sets:

:20 DB bench or floor press

– Rest:10

:20 hand-release push-ups

– Rest as needed between sets.

Metcon

Metcon (5 Rounds for reps)

EQUIPMENT

5 x 1:00 rounds for reps:

10 DB bench or floor press

Max-rep hand-release push-ups

– Rest 2:00 between rounds.

BODYWEIGHT

5 x 1:00 rounds for reps:

Max-rep deficit push-ups

– Rest 2:00 between rounds.

WORKOUT NOTES

10+ hand-release push-ups every round.

DB loading should be as heavy as possible (50/70 lb or more).

Reduce DB bench or floor press volume to 8 reps, scale hand-release push-ups to the knees.

Accessory Work

Metcon (No Measure)

EMOM 8:

:20 handstand hold

– Rest :40