At Home – Wed, Apr 26

CrossFit Timoro – At Home

Warm Up (No Measure)

3 sets:

20 jumping jacks

15 air squats

10 push-ups

5 DB windmills/arm

1-2 sets:

10 lateral DB hops

6 alternating DB power cleans

5 jumping squats

4 DB hang power cleans

5 burpees

3 DB power cleans

– Rest as needed between movements

Metcon (12 Rounds for reps)

EQUIPMENT

EMOM 3:

20 lateral DB hops

10 alternating DB power cleans

– Use one DB.

EMOM 4:

10 jumping squats

8 DB hang power cleans

– Use two DBs.

EMOM 5:

10 burpees

6 DB power cleans

– Use two DBs.

– Rest 2:00 between each EMOM.

– Both movements every minute.

BODYWEIGHT

EMOM 3:

20 lateral line hops

10 backstep lunges

EMOM 4:

10 jumping squats

8 up-downs

EMOM 5:

10 burpees

6 broad jumps (3 ft)

– Rest 2:00 between each EMOM.
WORKOUT NOTES

Complete each couplet of movements in less than :50.

Moderate load DB (35/50 lb). If going heavier, reduce the volume of reps by 2-3/round.

Reduce the DB load to complete each couplet in less than :50.