At Home – Mon, Jan 30

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

10 alternating plank reach throughs

10 jumping jacks

10 back step lunges

10 KB swings to eye level

2 sets:

5 single-arm DB swings, right

5 single-arm KB swings, left

200-m run

5 dumbbell lunges, right

5 dumbbell lunges, left

– DB swings to eye level.

Metcon (AMRAP – Rounds and Reps)

EQUIPMENT

AMRAP 20:

10 single-arm DB swings, right

10 single-arm KB swings, left

200-m run

10 dumbbell lunges, right

10 dumbbell lunges, left

– DB swings to eye level.

BODYWEIGHT

AMRAP 20:

10 weighted single-arm push presses, right

10 weighted single-arm push presses, left

200-m run

10 weighted lunges, right

10 weighted lunges, left
WORKOUT NOTES

5-7 rounds.

Moderate DB load (35/50 lb).

Reduce DB loading if necessary. Scale to unweighted lunges.

Post Workout (No Measure)

For completion:

100 hollow rocks

– Rest as needed.