At Home – Mon, Jan 9

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

10 alternating plank reach throughs

5 dive bomber push-ups

:30 prone snow angels

:30 hollow hold

2 sets:

6 hand-release push-ups

6 DB push presses

Skill Work (3 Rounds for reps)

3 x AMRAP 1:30:

50 double-unders

Max-rep burpee-to-target

– Rest 1:00 between sets.

Metcon (5 Rounds for reps)

EQUIPMENT

5 x 1:00 rounds for reps:

12 hand-release push-ups

Max-rep DB push presses

– Rest 3:00 between rounds.

BODYWEIGHT

5 x 1:00 rounds for reps:

12 hand-release push-ups

Handstand push-ups

– Rest 3:00 between rounds.
WORKOUT NOTES

10+ reps/round.

Heavy DBs (50/70 lb). Use two DBs.

Scale push-ups to the knees, reduce the reps, reduce the DB load, and use just one DB if necessary.