At Home – Mon, Dec 5

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

10 alternating toy soldiers

20 jumping jacks

30 mountain climbers

100-m run

1 set:

10 hollow rocks

10 DB deadlifts

100-m run

1 set:

10 v-ups

7 DB power cleans

200-m run

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

15 v-ups

10 DB power cleans

800-m run

BODYWEIGHT

AMRAP 20:

15 v-ups

10 weighted power cleans

800-m run
WORKOUT NOTES

4-5 rounds.

Moderate DB load (35/50 lb).

Reduce the run distance to 600-m, scale the v-ups to tuck-ups or sit-ups, and perform single-DB power cleans or reduce load.

Accessory Work (5 Rounds for distance)

Post-workout:

5 sets:

:20 max-distance run

– Rest 1:00 between sets.