At Home – Sat, Dec 17

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

5 DB deadlifts/arm

5 DB swings/arm

5 DB push presses/arm

50-ft DB overhead carry/arm

5 DB hang snatches/arm

5 burpees

300-m run

1 set:

8 alternating DB hang power snatches

5 burpees

300-m run

5 burpees

8 alternating DB hang power snatches

Pre Workout (No Measure)

4 sets for quality:

3 wall walks

:20-:30 handstand hold

– Rest as needed between sets.

– Start the handstand hold on the 3rd wall walk.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20 with a partner:

Partner 1: 300-m run

Partner 2: 20 DB hang power snatches

– Partners rotate after the run and snatches are completed.

– Partners perform 5 synchronized DB-facing burpees before rotating.

BODYWEIGHT

AMRAP 20 with a partner:

Partner 1: 300-m run

Partner 2: 20 jumps onto, or over, an object

– Partners rotate after the run and snatches are completed.

– Partners perform 5 synchronized DB-facing burpees before rotating.
WORKOUT NOTES

7-8 rounds.

Light-to-moderate DB (35/50 lb). Use one DB.

Reduce DB load as needed, reduce run distance to 200-m, and scale to regular burpees or up-downs as needed.