At Home – Sat, Jan 21

CrossFit Timoro – At Home

Warm Up (No Measure)

1 set:

400-m run

15 DB deadlifts

15 x push-ups + 2 shoulder taps

1 set:

400-m run

15 DB swings

4 wall walks

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20 with a partner:

600-m run

100 DB swings

20 wall walks

– Split work as needed, 1 partner works at a time.

BODYWEIGHT

AMRAP 20 with a partner:

600-m run

100 air squats

20 wall walks

– Split work as needed, 1 partner works at a time.
WORKOUT NOTES

2-3 rounds.

Light DB load (35/50 lb). Use one DB for the swings.

Scale the distance of the run to 400-m or substitute with 40 burpees. Reduce the DB load as needed. Reduce the wall walk to a partial ROM as needed.

Post Workout (Weight)

Accumulate:

30 DB Turkish get-ups