At Home – Fri, Dec 16

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

1:00 jog

1:00 air squat

10 elbow instep hip circles/direction

10 hamstring kick-ups/leg

1 set:

5 goblet squats

– :05 descent, :05 hold, stand quickly.

1 set:

3-5 DB squats

– :05 descent, :05 hold, stand quickly.

Metcon (AMRAP – Reps)

EQUIPMENT

5 sets for tempo:

8 DB squats

– Rest 2:00-3:00 between sets.

– Maintain the longest possible tempo for as many reps and sets as possible without sacrificing mechanics.

BODYWEIGHT

EMOM 20:

Min. 1 | :30-:45 wall-sit hold

Min. 2 | :30 max-rep jumping air squats
WORKOUT NOTES

At least :05 down and a :05 hold/rep.

Heaviest DBs available to you (50/70 lb). Use two DBs if possible.

Reduce load and/or use one DB if necessary, squat to a target, or substitute with lunges to scale.

Post Workout (Time)

For quality:

100 hollow rocks

– Rest as needed.