At Home – Sat, Jan 7

CrossFit Timoro – At Home

Warm Up (No Measure)

2 sets:

:30 scorpion stretch/side

:30 samson stretch/side

5 wall squats

10 burpees

– Hold the bottom of the squat for :03.

2 sets/arm:

5 DB push presses

5 DB overhead squats

– Rest as needed.

2 sets:

5 DB facing burpees

3 single-arm DB overhead squats/arm

3 DB burpee clean and jerks

– Rest 1:00 between sets.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 10:

60 DB-facing burpees

30 single-arm DB overhead squats

10 DB burpee clean and jerks

BODYWEIGHT

AMRAP 10:

60 DB-facing burpees

45 PVC overhead squats

10 wall walks
WORKOUT NOTES

1 round + burpees.

Moderate DB load (35/50 lb). Use one DB.

Reduce reps to 45-20-10, reduce DB load, and scale to regular burpees or up-downs as needed.