At Home – Tue, Jan 3

CrossFit Timoro – At Home

Warm Up (No Measure)

4 sets:

:20 jumping jacks

:20 pike handstand shoulder taps

:20 alternating lunges

– Rest :30 between sets.

– No rest between movements.

1 set:

5 DB shoulder presses

5 DB push presses

5 DB push jerks

2 sets:

8 DB bent over rows

5 DB shoulder-to-overheads

– Rest :30-1:00 between sets.

Skill Work (5 Rounds for reps)

Every 2:00 x 5 sets:

:20 hollow hold

:20-:30 handstand hold

Metcon (Time)

EQUIPMENT

For time:

60 DB bent over rows

45 DB shoulder-to-overheads

– Use two DBs.

SCORE:TOTAL TIME

BODYWEIGHT

For time:

75 sit-ups

50 handstand push-ups

SCORE:TOTAL TIME
WORKOUT NOTES

10:00 or faster.

Moderate-to-heavy DB load (35/50 lb or heavier). Use two DBs.

Reduce DB load if possible, reduce reps to 45 and 30, and use just one DB if necessary.