At Home – Mon, Dec 12

CrossFit Timoro – At Home

Warm Up (No Measure)

On a 5:00 clock:

5-10-15-20… etc.

Jumping jacks

Mountain climbers

Unweighted good mornings

3 sets:

100-m run

10 DB push presses

– Increase load and pace with each set.

– Rest 1:00-2:00 between sets.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 8 min:

200-m run

:30 max-rep DB push presses

BODYWEIGHT

AMRAP 8 min:

200-m run

:30 max-rep handstand push-ups
WORKOUT NOTES

4-5 rounds and sets of 10+ push presses.

Moderate DB load (35/50 lb). Use two DBs.

Reduce intensity to one DB, reduce DB load, and reduce run to 150-m as needed.

Post Workout (AMRAP – Reps)

AMRAP 8:00:

:15 L sit hold

– Each set must be :15 unbroken.